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  6. Sunflower seeds vs. Mussels

Sunflower seeds vs. Mussels — In-Depth Nutrition Comparison

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Differences between sunflower seeds and mussels

  • Sunflower seeds have more copper, vitamin B1, vitamin B6, magnesium, phosphorus, folate, and fiber, while mussels has more vitamin B12, manganese, and selenium.
  • Mussels's daily need coverage for vitamin B12 is 1000% higher.
  • Sunflower seeds have a lower glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of mussels is 50.

The food types used in this comparison are Seeds, sunflower seed kernels, dried and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Sunflower seeds vs Mussels infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more MagnesiumMagnesium +778.4%
Contains more CalciumCalcium +136.4%
Contains more PotassiumPotassium +140.7%
Contains more CopperCopper +1108.1%
Contains more ZincZinc +87.3%
Contains more PhosphorusPhosphorus +131.6%
Contains less SodiumSodium -97.6%
Contains more IronIron +28%
Contains more ManganeseManganese +248.7%
Contains more SeleniumSelenium +69.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +393.3%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B5Vitamin B5 +18.9%
Contains more Vitamin B6Vitamin B6 +1245%
Contains more FolateFolate +198.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +871.4%
Contains more Vitamin AVitamin A +2933.3%
Contains more Vitamin B2Vitamin B2 +18.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Mussels DV% diff.
Vitamin B12 0µg 24µg 1000%
Vitamin E 35.17mg 234%
Manganese 1.95mg 6.8mg 211%
Copper 1.8mg 0.149mg 183%
Polyunsaturated fat 23.137g 1.212g 146%
Vitamin B1 1.48mg 0.3mg 98%
Vitamin B6 1.345mg 0.1mg 96%
Fats 51.46g 4.48g 72%
Magnesium 325mg 37mg 69%
Selenium 53µg 89.6µg 67%
Phosphorus 660mg 285mg 54%
Monounsaturated fat 18.528g 1.014g 44%
Folate 227µg 76µg 38%
Fiber 8.6g 0g 34%
Vitamin B3 8.335mg 3mg 33%
Calories 584kcal 172kcal 21%
Zinc 5mg 2.67mg 21%
Cholesterol 0mg 56mg 19%
Iron 5.25mg 6.72mg 18%
Saturated fat 4.455g 0.85g 16%
Sodium 9mg 369mg 16%
Vitamin C 1.4mg 13.6mg 14%
Potassium 645mg 268mg 11%
Vitamin A 3µg 91µg 10%
Choline 55.1mg 10%
Protein 20.78g 23.8g 6%
Vitamin B2 0.355mg 0.42mg 5%
Calcium 78mg 33mg 5%
Vitamin B5 1.13mg 0.95mg 4%
Carbs 20g 7.39g 4%
Net carbs 11.4g 7.39g N/A
Sugar 2.62g N/A
Tryptophan 0.348mg 0.267mg 0%
Threonine 0.928mg 1.025mg 0%
Isoleucine 1.139mg 1.036mg 0%
Leucine 1.659mg 1.676mg 0%
Lysine 0.937mg 1.779mg 0%
Methionine 0.494mg 0.537mg 0%
Phenylalanine 1.169mg 0.853mg 0%
Valine 1.315mg 1.04mg 0%
Histidine 0.632mg 0.457mg 0%
Omega-3 - EPA 0.014g 0.276g N/A
Omega-3 - DHA 0g 0.506g N/A
Omega-3 - DPA 0g 0.044g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more FatsFats +1048.7%
Contains more CarbsCarbs +170.6%
Contains more ProteinProtein +14.5%
Contains more WaterWater +1192.8%
~equal in Other ~3.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains more Mono. FatMonounsaturated fat +1727.2%
Contains more Poly. FatPolyunsaturated fat +1809%
Contains less Sat. FatSaturated fat -80.9%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.