Sunflower seeds vs. Shiitake — In-Depth Nutrition Comparison
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The main differences between sunflower seeds and shiitake
- Sunflower seeds are richer than shiitake in copper, vitamin B1, selenium, vitamin B6, phosphorus, manganese, magnesium, iron, folate, and zinc.
- Daily need coverage for copper for sunflower seeds is 184% higher.
- Sunflower seeds contain 99 times more vitamin B1 than shiitake. Sunflower seeds contain 1.48mg of vitamin B1, while shiitake contains 0.015mg.
- Sunflower seeds have a lower glycemic index than shiitake.
Food types used in this article are Seeds, sunflower seed kernels, dried and Mushrooms, shiitake, raw.
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 | +1525% |
| Contains more CalciumCalcium | +3800% |
| Contains more PotassiumPotassium | +112.2% |
| Contains more IronIron | +1180.5% |
| Contains more CopperCopper | +1167.6% |
| Contains more ZincZinc | +385.4% |
| Contains more PhosphorusPhosphorus | +489.3% |
| Contains more ManganeseManganese | +747.8% |
| Contains more SeleniumSelenium | +829.8% |
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 | +9766.7% |
| Contains more Vitamin B2Vitamin B2 | +63.6% |
| Contains more Vitamin B3Vitamin B3 | +115% |
| Contains more Vitamin B6Vitamin B6 | +359% |
| Contains more FolateFolate | +1646.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +32.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Copper | 1.8mg | 0.142mg | 184% |
| Polyunsaturated fat | 23.137g | 154% | |
| Vitamin B1 | 1.48mg | 0.015mg | 122% |
| Selenium | 53µg | 5.7µg | 86% |
| Vitamin B6 | 1.345mg | 0.293mg | 81% |
| Fats | 51.46g | 0.49g | 78% |
| Phosphorus | 660mg | 112mg | 78% |
| Manganese | 1.95mg | 0.23mg | 75% |
| Magnesium | 325mg | 20mg | 73% |
| Iron | 5.25mg | 0.41mg | 61% |
| Folate | 227µg | 13µg | 54% |
| Monounsaturated fat | 18.528g | 46% | |
| Protein | 20.78g | 2.24g | 37% |
| Zinc | 5mg | 1.03mg | 36% |
| Vitamin B3 | 8.335mg | 3.877mg | 28% |
| Calories | 584kcal | 34kcal | 28% |
| Fiber | 8.6g | 2.5g | 24% |
| Saturated fat | 4.455g | 20% | |
| Vitamin B2 | 0.355mg | 0.217mg | 11% |
| Potassium | 645mg | 304mg | 10% |
| Choline | 55.1mg | 10% | |
| Calcium | 78mg | 2mg | 8% |
| Vitamin B5 | 1.13mg | 1.5mg | 7% |
| Carbs | 20g | 6.79g | 4% |
| Vitamin C | 1.4mg | 2% | |
| Vitamin D | 0µg | 0.4µg | 2% |
| Vitamin D | 0IU | 18IU | 2% |
| Net carbs | 11.4g | 4.29g | N/A |
| Sugar | 2.62g | 2.38g | N/A |
| Sodium | 9mg | 9mg | 0% |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.348mg | 0.011mg | 0% |
| Threonine | 0.928mg | 0.134mg | 0% |
| Isoleucine | 1.139mg | 0.111mg | 0% |
| Leucine | 1.659mg | 0.189mg | 0% |
| Lysine | 0.937mg | 0.134mg | 0% |
| Methionine | 0.494mg | 0.033mg | 0% |
| Phenylalanine | 1.169mg | 0.111mg | 0% |
| Valine | 1.315mg | 0.145mg | 0% |
| Histidine | 0.632mg | 0.056mg | 0% |
| Omega-3 - EPA | 0.014g | 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:
2.24 g
Fats:
0.49 g
Carbs:
6.79 g
Water:
89.74 g
Other:
0.74 g
| Contains more ProteinProtein | +827.7% |
| Contains more FatsFats | +10402% |
| Contains more CarbsCarbs | +194.6% |
| Contains more OtherOther | +309.5% |
| Contains more WaterWater | +1797.3% |
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:
2.38 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
