Sunflower seeds vs. True morels — In-Depth Nutrition Comparison
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What are the main differences between sunflower seeds and true morels?
- Sunflower seeds are richer in copper, vitamin B1, vitamin B6, selenium, magnesium, phosphorus, manganese, folate, and vitamin B3, yet true morels are richer in iron.
- Sunflower seeds' daily need coverage for copper is 131% higher.
- Sunflower seeds have 25 times more folate than true morels. Sunflower seeds have 227µg of folate, while true morels have 9µg.
- Sunflower seeds have a lower glycemic index than true morels.
We used Seeds, sunflower seed kernels, dried and Mushrooms, morel, raw types in this comparison.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +1610.5% |
| Contains more CalciumCalcium | +81.4% |
| Contains more PotassiumPotassium | +56.9% |
| Contains more CopperCopper | +188% |
| Contains more ZincZinc | +146.3% |
| Contains more PhosphorusPhosphorus | +240.2% |
| Contains less SodiumSodium | -57.1% |
| Contains more ManganeseManganese | +232.2% |
| Contains more SeleniumSelenium | +2309.1% |
| Contains more IronIron | +132% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2044.9% |
| Contains more Vitamin B2Vitamin B2 | +73.2% |
| Contains more Vitamin B3Vitamin B3 | +270.1% |
| Contains more Vitamin B5Vitamin B5 | +156.8% |
| Contains more Vitamin B6Vitamin B6 | +889% |
| Contains more FolateFolate | +2422.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Polyunsaturated fat | 23.137g | 0.433g | 151% |
| Copper | 1.8mg | 0.625mg | 131% |
| Vitamin B1 | 1.48mg | 0.069mg | 118% |
| Vitamin B6 | 1.345mg | 0.136mg | 93% |
| Selenium | 53µg | 2.2µg | 92% |
| Iron | 5.25mg | 12.18mg | 87% |
| Fats | 51.46g | 0.57g | 78% |
| Magnesium | 325mg | 19mg | 73% |
| Phosphorus | 660mg | 194mg | 67% |
| Manganese | 1.95mg | 0.587mg | 59% |
| Folate | 227µg | 9µg | 55% |
| Monounsaturated fat | 18.528g | 0.052g | 46% |
| Vitamin B3 | 8.335mg | 2.252mg | 38% |
| Protein | 20.78g | 3.12g | 35% |
| Calories | 584kcal | 31kcal | 28% |
| Zinc | 5mg | 2.03mg | 27% |
| Vitamin D | 0µg | 5.1µg | 26% |
| Vitamin D | 0IU | 206IU | 26% |
| Fiber | 8.6g | 2.8g | 23% |
| Saturated fat | 4.455g | 0.065g | 20% |
| Vitamin B5 | 1.13mg | 0.44mg | 14% |
| Vitamin B2 | 0.355mg | 0.205mg | 12% |
| Choline | 55.1mg | 10% | |
| Potassium | 645mg | 411mg | 7% |
| Carbs | 20g | 5.1g | 5% |
| Calcium | 78mg | 43mg | 4% |
| Vitamin C | 1.4mg | 2% | |
| Sodium | 9mg | 21mg | 1% |
| Net carbs | 11.4g | 2.3g | N/A |
| Sugar | 2.62g | 0.6g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0% | |
| Isoleucine | 1.139mg | 0% | |
| Leucine | 1.659mg | 0% | |
| Lysine | 0.937mg | 0% | |
| Methionine | 0.494mg | 0% | |
| Phenylalanine | 1.169mg | 0% | |
| Valine | 1.315mg | 0% | |
| Histidine | 0.632mg | 0% | |
| Omega-3 - EPA | 0.014g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 0.215g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
3.12 g
Fats:
0.57 g
Carbs:
5.1 g
Water:
89.61 g
Other:
1.6 g
| Contains more ProteinProtein | +566% |
| Contains more FatsFats | +8928.1% |
| Contains more CarbsCarbs | +292.2% |
| Contains more OtherOther | +89.4% |
| Contains more WaterWater | +1794.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
0.065 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.433 g
| Contains more Mono. FatMonounsaturated fat | +35530.8% |
| Contains more Poly. FatPolyunsaturated fat | +5243.4% |
| Contains less Sat. FatSaturated fat | -98.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.6 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
~equal in
Starch
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
