Sunflower seeds vs. Nutmeg — In-Depth Nutrition Comparison
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Differences between sunflower seeds and nutmeg
- Sunflower seeds have more vitamin E, vitamin B1, selenium, vitamin B6, copper, phosphorus, and vitamin B3, while nutmeg has more fiber and manganese.
- Sunflower seeds' daily need coverage for vitamin E is 234% higher.
- Nutmeg contains 33 times less selenium than sunflower seeds. Sunflower seeds contain 53µg of selenium, while nutmeg contains 1.6µg.
- The amount of saturated fat in sunflower seeds is lower.
- Nutmeg has a lower glycemic index. The glycemic index of nutmeg is 0, while the glycemic index of sunflower seeds is 20.
The food types used in this comparison are Seeds, sunflower seed kernels, dried and Spices, nutmeg, ground.
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 | +77.6% |
| Contains more PotassiumPotassium | +84.3% |
| Contains more IronIron | +72.7% |
| Contains more CopperCopper | +75.3% |
| Contains more ZincZinc | +132.6% |
| Contains more PhosphorusPhosphorus | +209.9% |
| Contains less SodiumSodium | -43.8% |
| Contains more SeleniumSelenium | +3212.5% |
| Contains more CalciumCalcium | +135.9% |
| Contains more ManganeseManganese | +48.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +327.7% |
| Contains more Vitamin B2Vitamin B2 | +522.8% |
| Contains more Vitamin B3Vitamin B3 | +541.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +740.6% |
| Contains more FolateFolate | +198.7% |
| Contains more CholineCholine | +526.1% |
| Contains more Vitamin CVitamin C | +114.3% |
| Contains more Vitamin AVitamin A | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 0mg | 234% |
| Polyunsaturated fat | 23.137g | 0.35g | 152% |
| Saturated fat | 4.455g | 25.94g | 98% |
| Vitamin B1 | 1.48mg | 0.346mg | 95% |
| Selenium | 53µg | 1.6µg | 93% |
| Vitamin B6 | 1.345mg | 0.16mg | 91% |
| Copper | 1.8mg | 1.027mg | 86% |
| Phosphorus | 660mg | 213mg | 64% |
| Fiber | 8.6g | 20.8g | 49% |
| Vitamin B3 | 8.335mg | 1.299mg | 44% |
| Manganese | 1.95mg | 2.9mg | 41% |
| Folate | 227µg | 76µg | 38% |
| Monounsaturated fat | 18.528g | 3.22g | 38% |
| Magnesium | 325mg | 183mg | 34% |
| Protein | 20.78g | 5.84g | 30% |
| Iron | 5.25mg | 3.04mg | 28% |
| Zinc | 5mg | 2.15mg | 26% |
| Vitamin B5 | 1.13mg | 23% | |
| Vitamin B2 | 0.355mg | 0.057mg | 23% |
| Fats | 51.46g | 36.31g | 23% |
| Calcium | 78mg | 184mg | 11% |
| Carbs | 20g | 49.29g | 10% |
| Potassium | 645mg | 350mg | 9% |
| Choline | 55.1mg | 8.8mg | 8% |
| Calories | 584kcal | 525kcal | 3% |
| Vitamin C | 1.4mg | 3mg | 2% |
| Net carbs | 11.4g | 28.49g | N/A |
| Sugar | 2.62g | 2.99g | N/A |
| Sodium | 9mg | 16mg | 0% |
| Vitamin A | 3µg | 5µg | 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
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
5.84 g
Fats:
36.31 g
Carbs:
49.29 g
Water:
6.23 g
Other:
2.33 g
| Contains more ProteinProtein | +255.8% |
| Contains more FatsFats | +41.7% |
| Contains more OtherOther | +30% |
| Contains more CarbsCarbs | +146.5% |
| Contains more WaterWater | +31.7% |
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
25.94 g
Monounsaturated fat:
Mono. Fat
3.22 g
Polyunsaturated fat:
Poly. Fat
0.35 g
| Contains less Sat. FatSaturated fat | -82.8% |
| Contains more Mono. FatMonounsaturated fat | +475.4% |
| Contains more Poly. FatPolyunsaturated fat | +6510.6% |
