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  6. Sunflower seeds vs. Mustard Greens Raw

Sunflower seeds vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between sunflower seeds and mustard Greens Raw?

  • Sunflower seeds are richer in vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, and magnesium, yet mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A.
  • Sunflower seeds' daily need coverage for vitamin E is 221% higher.
  • Sunflower seeds have 59 times more selenium than mustard Greens Raw. Sunflower seeds have 53µg of selenium, while mustard Greens Raw have 0.9µg.
  • Sunflower seeds have a lower glycemic index than mustard Greens Raw.

We used Seeds, sunflower seed kernels, dried and Mustard greens, raw types in this comparison.

Infographic

Sunflower seeds vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +915.6%
Contains more PotassiumPotassium +68%
Contains more IronIron +220.1%
Contains more CopperCopper +990.9%
Contains more ZincZinc +1900%
Contains more PhosphorusPhosphorus +1037.9%
Contains less SodiumSodium -55%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +5788.9%
Contains more CalciumCalcium +47.4%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin EVitamin E +1649.8%
Contains more Vitamin B1Vitamin B1 +1750%
Contains more Vitamin B2Vitamin B2 +222.7%
Contains more Vitamin B3Vitamin B3 +941.9%
Contains more Vitamin B5Vitamin B5 +438.1%
Contains more Vitamin B6Vitamin B6 +647.2%
Contains more FolateFolate +1791.7%
Contains more CholineCholine +10920%
Contains more Vitamin CVitamin C +4900%
Contains more Vitamin AVitamin A +4933.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Mustard Greens Raw DV% diff.
Vitamin E 35.17mg 2.01mg 221%
Vitamin K 0µg 257.5µg 215%
Copper 1.8mg 0.165mg 182%
Polyunsaturated fat 23.137g 0.038g 154%
Vitamin B1 1.48mg 0.08mg 117%
Selenium 53µg 0.9µg 95%
Vitamin B6 1.345mg 0.18mg 90%
Phosphorus 660mg 58mg 86%
Manganese 1.95mg 85%
Fats 51.46g 0.42g 79%
Vitamin C 1.4mg 70mg 76%
Magnesium 325mg 32mg 70%
Folate 227µg 12µg 54%
Vitamin B3 8.335mg 0.8mg 47%
Monounsaturated fat 18.528g 0.092g 46%
Iron 5.25mg 1.64mg 45%
Zinc 5mg 0.25mg 43%
Protein 20.78g 2.86g 36%
Calories 584kcal 27kcal 28%
Fiber 8.6g 3.2g 22%
Saturated fat 4.455g 0.01g 20%
Vitamin B2 0.355mg 0.11mg 19%
Vitamin B5 1.13mg 0.21mg 18%
Vitamin A 3µg 151µg 16%
Choline 55.1mg 0.5mg 10%
Potassium 645mg 384mg 8%
Carbs 20g 4.67g 5%
Calcium 78mg 115mg 4%
Net carbs 11.4g 1.47g N/A
Sugar 2.62g 1.32g N/A
Sodium 9mg 20mg 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

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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +626.6%
Contains more FatsFats +12152.4%
Contains more CarbsCarbs +328.3%
Contains more OtherOther +124.4%
Contains more WaterWater +1817.5%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +20039.1%
Contains more Poly. FatPolyunsaturated fat +60786.8%
Contains less Sat. FatSaturated fat -99.8%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.