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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 Potassium +75.3%
Contains more Magnesium +150%
Contains more Copper +138.1%
Contains more Zinc +284.6%
Contains more Phosphorus +251.1%
Contains less Sodium -44.4%
Equal in Calcium - 85
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 139% 26% 33% 93% 252% 36% 81% 1%
Contains more Iron +42.3%
Contains more Potassium +75.3%
Contains more Magnesium +150%
Contains more Copper +138.1%
Contains more Zinc +284.6%
Contains more Phosphorus +251.1%
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 C +16.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +6413%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 0% 11% 0% 299% 38% 47% 46% 64% 0% 0% 9%
Contains more Vitamin C +16.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +6413%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
125%
Sunflower seed
47%
Macadamia
Carbohydrates
20%
Sunflower seed
14%
Macadamia
Fats
238%
Sunflower seed
350%
Macadamia

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Sunflower seed
Sunflower seed contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sunflower seed Macadamia Opinion
Calories 584 718 Macadamia
Protein 20.78 7.91 Sunflower seed
Fats 51.46 75.77 Macadamia
Vitamin C 1.4 1.2 Sunflower seed
Carbs 20 13.82 Sunflower seed
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 3.69 Sunflower seed
Calcium 78 85 Macadamia
Potassium 645 368 Sunflower seed
Magnesium 325 130 Sunflower seed
Sugars 2.62 4.57 Sunflower seed
Fiber 8.6 8.6
Copper 1.8 0.756 Sunflower seed
Zinc 5 1.3 Sunflower seed
Starch 1.05 Macadamia
Phosphorus 660 188 Sunflower seed
Sodium 9 5 Macadamia
Vitamin A 50 0 Sunflower seed
Vitamin E 35.17 0.54 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 1.195 Sunflower seed
Vitamin B2 0.355 0.162 Sunflower seed
Vitamin B3 8.335 2.473 Sunflower seed
Vitamin B5 1.13 0.758 Sunflower seed
Vitamin B6 1.345 0.275 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 Sunflower seed
Folate 227 11 Sunflower seed
Trans Fat
Saturated Fat 4.455 12.061 Sunflower seed
Monounsaturated Fat 18.528 58.877 Macadamia
Polyunsaturated fat 23.137 1.502 Sunflower seed
Tryptophan 0.348 0.067 Sunflower seed
Threonine 0.928 0.37 Sunflower seed
Isoleucine 1.139 0.314 Sunflower seed
Leucine 1.659 0.602 Sunflower seed
Lysine 0.937 0.018 Sunflower seed
Methionine 0.494 0.023 Sunflower seed
Phenylalanine 1.169 0.665 Sunflower seed
Valine 1.315 0.363 Sunflower seed
Histidine 0.632 0.195 Sunflower seed
Fructose 0.07 Macadamia

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 of 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.