Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sunflower seeds
  5. Compare
  6. Sunflower seeds vs. Oatmeal

Sunflower seeds vs. Oatmeal — In-Depth Nutrition Comparison

Compare

How are Sunflower seeds and Oatmeal different?

  • Sunflower seeds have more Vitamin E, Copper, Vitamin B1, Selenium, Phosphorus, Vitamin B6, Magnesium, Manganese, Folate, and Zinc than Oatmeal.
  • Daily need coverage for Vitamin E from Sunflower seeds is 234% higher.
  • Sunflower seeds contain 27 times more Copper than Oatmeal. While Sunflower seeds contain 1.8mg of Copper, Oatmeal contains only 0.066mg.

Seeds, sunflower seed kernels, dried and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) are the varieties used in this article.

Infographic

Sunflower seeds vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +1150%
Contains more PotassiumPotassium +957.4%
Contains more CopperCopper +2627.3%
Contains more ZincZinc +706.5%
Contains more PhosphorusPhosphorus +757.1%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +249.5%
Contains more SeleniumSelenium +960%
Contains more IronIron +13.5%
~equal in Calcium ~80mg

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% 3% 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 0% 26% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +50142.9%
Contains more Vitamin B1Vitamin B1 +469.2%
Contains more Vitamin B2Vitamin B2 +65.1%
Contains more Vitamin B3Vitamin B3 +175.5%
Contains more Vitamin B5Vitamin B5 +256.5%
Contains more Vitamin B6Vitamin B6 +363.8%
Contains more FolateFolate +415.9%
Contains more CholineCholine +1072.3%
Contains more Vitamin AVitamin A +766%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +776.8%
Contains more FatsFats +3683.8%
Contains more CarbsCarbs +71.4%
Contains more OtherOther +431.6%
Contains more WaterWater +1676.5%

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
22% 37% 41%
Saturated Fat: Sat. Fat 0.226 g
Monounsaturated Fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated Fat +4638.6%
Contains more Poly. FatPolyunsaturated fat +5331.2%
Contains less Sat. FatSaturated Fat -94.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more SucroseSucrose +762.1%
Contains more StarchStarch +∞%
Contains more GalactoseGalactose +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds Oatmeal
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Oatmeal Opinion
Calories 584kcal 68kcal Sunflower seeds
Protein 20.78g 2.37g Sunflower seeds
Fats 51.46g 1.36g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 9.97g Sunflower seeds
Carbs 20g 11.67g Sunflower seeds
Magnesium 325mg 26mg Sunflower seeds
Calcium 78mg 80mg Oatmeal
Potassium 645mg 61mg Sunflower seeds
Iron 5.25mg 5.96mg Oatmeal
Sugar 2.62g 0.46g Oatmeal
Fiber 8.6g 1.7g Sunflower seeds
Copper 1.8mg 0.066mg Sunflower seeds
Zinc 5mg 0.62mg Sunflower seeds
Starch 10.37g Oatmeal
Phosphorus 660mg 77mg Sunflower seeds
Sodium 9mg 49mg Sunflower seeds
Vitamin A 50IU 433IU Oatmeal
Vitamin A 3µg 130µg Oatmeal
Vitamin E 35.17mg 0.07mg Sunflower seeds
Manganese 1.95mg 0.558mg Sunflower seeds
Selenium 53µg 5µg Sunflower seeds
Vitamin B1 1.48mg 0.26mg Sunflower seeds
Vitamin B2 0.355mg 0.215mg Sunflower seeds
Vitamin B3 8.335mg 3.025mg Sunflower seeds
Vitamin B5 1.13mg 0.317mg Sunflower seeds
Vitamin B6 1.345mg 0.29mg Sunflower seeds
Vitamin K 0µg 0.4µg Oatmeal
Folate 227µg 44µg Sunflower seeds
Trans Fat 0.003g Sunflower seeds
Choline 55.1mg 4.7mg Sunflower seeds
Saturated Fat 4.455g 0.226g Oatmeal
Monounsaturated Fat 18.528g 0.391g Sunflower seeds
Polyunsaturated fat 23.137g 0.426g Sunflower seeds
Tryptophan 0.348mg 0.04mg Sunflower seeds
Threonine 0.928mg 0.083mg Sunflower seeds
Isoleucine 1.139mg 0.105mg Sunflower seeds
Leucine 1.659mg 0.2mg Sunflower seeds
Lysine 0.937mg 0.135mg Sunflower seeds
Methionine 0.494mg 0.04mg Sunflower seeds
Phenylalanine 1.169mg 0.13mg Sunflower seeds
Valine 1.315mg 0.151mg Sunflower seeds
Histidine 0.632mg 0.057mg Sunflower seeds
Omega-3 - EPA 0.014g 0g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds
Oatmeal
Oatmeal vs Porridge
Porridge
Oatmeal
Oatmeal vs Cereal
Cereal
Oatmeal
Oatmeal vs Pâté
Pâté

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
146%
Sunflower seeds
25%
Oatmeal
Minerals Daily Need Coverage Score
207%
Sunflower seeds
45%
Oatmeal

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 40mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 2.16g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 4.229g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.