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Sunflower seed vs Macadamia - In-Depth Nutrition Comparison

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What are the differences between Sunflower seed and Macadamia?

  • Sunflower seed is higher in Vitamin E , Copper, Selenium, Vitamin B6, Phosphorus, Folate, Magnesium, and Vitamin B3, yet Macadamia is higher in Manganese.
  • Sunflower seed's daily need coverage for Vitamin E is 231% more.
  • Sunflower seed has 21 times more Folate than Macadamia. While Sunflower seed has 227µg of Folate, Macadamia has only 11µg.
  • The amount of Saturated Fat in Sunflower seed is lower.

We used Seeds, sunflower seed kernels, dried and Nuts, macadamia nuts, raw types in this article.

Infographic

Sunflower seed vs Macadamia 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +42.3%
Contains more Magnesium +150%
Contains more Phosphorus +251.1%
Contains more Potassium +75.3%
Contains more Zinc +284.6%
Contains more Copper +138.1%
Contains less Sodium -44.4%
Equal in Calcium - 85
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 26% 139% 93% 81% 33% 1% 36% 252%
Contains more Iron +42.3%
Contains more Magnesium +150%
Contains more Phosphorus +251.1%
Contains more Potassium +75.3%
Contains more Zinc +284.6%
Contains more Copper +138.1%
Contains less Sodium -44.4%
Equal in Calcium - 85

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +6413%
Contains more Vitamin C +16.7%
Contains more Vitamin B1 +23.8%
Contains more Vitamin B2 +119.1%
Contains more Vitamin B3 +237%
Contains more Vitamin B5 +49.1%
Contains more Vitamin B6 +389.1%
Contains more Folate +1963.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +6413%
Contains more Vitamin C +16.7%
Contains more Vitamin B1 +23.8%
Contains more Vitamin B2 +119.1%
Contains more Vitamin B3 +237%
Contains more Vitamin B5 +49.1%
Contains more Vitamin B6 +389.1%
Contains more Folate +1963.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Macadamia
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Macadamia Opinion
Net carbs 11.4g 5.22g Sunflower seed
Protein 20.78g 7.91g Sunflower seed
Fats 51.46g 75.77g Macadamia
Carbs 20g 13.82g Sunflower seed
Calories 584kcal 718kcal Macadamia
Starch g 1.05g Macadamia
Fructose g 0.07g Macadamia
Sugar 2.62g 4.57g Sunflower seed
Fiber 8.6g 8.6g
Calcium 78mg 85mg Macadamia
Iron 5.25mg 3.69mg Sunflower seed
Magnesium 325mg 130mg Sunflower seed
Phosphorus 660mg 188mg Sunflower seed
Potassium 645mg 368mg Sunflower seed
Sodium 9mg 5mg Macadamia
Zinc 5mg 1.3mg Sunflower seed
Copper 1.8mg 0.756mg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin E 35.17mg 0.54mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 1.2mg Sunflower seed
Vitamin B1 1.48mg 1.195mg Sunflower seed
Vitamin B2 0.355mg 0.162mg Sunflower seed
Vitamin B3 8.335mg 2.473mg Sunflower seed
Vitamin B5 1.13mg 0.758mg Sunflower seed
Vitamin B6 1.345mg 0.275mg Sunflower seed
Folate 227µg 11µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sunflower seed
Tryptophan 0.348mg 0.067mg Sunflower seed
Threonine 0.928mg 0.37mg Sunflower seed
Isoleucine 1.139mg 0.314mg Sunflower seed
Leucine 1.659mg 0.602mg Sunflower seed
Lysine 0.937mg 0.018mg Sunflower seed
Methionine 0.494mg 0.023mg Sunflower seed
Phenylalanine 1.169mg 0.665mg Sunflower seed
Valine 1.315mg 0.363mg Sunflower seed
Histidine 0.632mg 0.195mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 4.455g 12.061g Sunflower seed
Monounsaturated Fat 18.528g 58.877g Macadamia
Polyunsaturated fat 23.137g 1.502g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Macadamia
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
43
Macadamia
Mineral Summary Score
191
Sunflower seed
82
Macadamia

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
47%
Macadamia
Carbohydrates
20%
Sunflower seed
14%
Macadamia
Fats
238%
Sunflower seed
350%
Macadamia

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 1.95g)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 7.606g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.