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Sunflower seed vs Oatmeal - In-Depth Nutrition Comparison

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How are Sunflower seed and Oatmeal different?

  • Sunflower seed has 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 seed is 234% higher.
  • Sunflower seed contains 27 times more Copper than Oatmeal. While Sunflower seed contains 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 seed vs Oatmeal 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 Magnesium +1150%
Contains more Phosphorus +757.1%
Contains more Potassium +957.4%
Contains less Sodium -81.6%
Contains more Zinc +706.5%
Contains more Copper +2627.3%
Contains more Iron +13.5%
Equal in Calcium - 80
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Magnesium +1150%
Contains more Phosphorus +757.1%
Contains more Potassium +957.4%
Contains less Sodium -81.6%
Contains more Zinc +706.5%
Contains more Copper +2627.3%
Contains more Iron +13.5%
Equal in Calcium - 80

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 E +50142.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +469.2%
Contains more Vitamin B2 +65.1%
Contains more Vitamin B3 +175.5%
Contains more Vitamin B5 +256.5%
Contains more Vitamin B6 +363.8%
Contains more Folate +415.9%
Contains more Vitamin A +766%
Contains more Vitamin K +∞%
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 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +50142.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +469.2%
Contains more Vitamin B2 +65.1%
Contains more Vitamin B3 +175.5%
Contains more Vitamin B5 +256.5%
Contains more Vitamin B6 +363.8%
Contains more Folate +415.9%
Contains more Vitamin A +766%
Contains more Vitamin K +∞%

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 Oatmeal
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Oatmeal Opinion
Net carbs 11.4g 9.97g Sunflower seed
Protein 20.78g 2.37g Sunflower seed
Fats 51.46g 1.36g Sunflower seed
Carbs 20g 11.67g Sunflower seed
Calories 584kcal 68kcal Sunflower seed
Starch g 10.37g Oatmeal
Fructose g 0g Oatmeal
Sugar 2.62g 0.46g Oatmeal
Fiber 8.6g 1.7g Sunflower seed
Calcium 78mg 80mg Oatmeal
Iron 5.25mg 5.96mg Oatmeal
Magnesium 325mg 26mg Sunflower seed
Phosphorus 660mg 77mg Sunflower seed
Potassium 645mg 61mg Sunflower seed
Sodium 9mg 49mg Sunflower seed
Zinc 5mg 0.62mg Sunflower seed
Copper 1.8mg 0.066mg Sunflower seed
Vitamin A 50IU 433IU Oatmeal
Vitamin E 35.17mg 0.07mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.26mg Sunflower seed
Vitamin B2 0.355mg 0.215mg Sunflower seed
Vitamin B3 8.335mg 3.025mg Sunflower seed
Vitamin B5 1.13mg 0.317mg Sunflower seed
Vitamin B6 1.345mg 0.29mg Sunflower seed
Folate 227µg 44µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.4µg Oatmeal
Tryptophan 0.348mg 0.04mg Sunflower seed
Threonine 0.928mg 0.083mg Sunflower seed
Isoleucine 1.139mg 0.105mg Sunflower seed
Leucine 1.659mg 0.2mg Sunflower seed
Lysine 0.937mg 0.135mg Sunflower seed
Methionine 0.494mg 0.04mg Sunflower seed
Phenylalanine 1.169mg 0.13mg Sunflower seed
Valine 1.315mg 0.151mg Sunflower seed
Histidine 0.632mg 0.057mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g 0.003g Sunflower seed
Saturated Fat 4.455g 0.226g Oatmeal
Monounsaturated Fat 18.528g 0.391g Sunflower seed
Polyunsaturated fat 23.137g 0.426g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Oatmeal
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
27
Oatmeal
Mineral Summary Score
191
Sunflower seed
44
Oatmeal

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
14%
Oatmeal
Carbohydrates
20%
Sunflower seed
12%
Oatmeal
Fats
238%
Sunflower seed
6%
Oatmeal

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 40mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed 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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.