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Sunflower seed vs Oat - In-Depth Nutrition Comparison

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The main differences between Sunflower seed and Oat

  • Sunflower seed is richer in Copper, Vitamin B6, Vitamin B1, Vitamin B3, Folate, Magnesium, Phosphorus, and Vitamin B2, yet Oat is richer in Manganese.
  • Daily need coverage for Copper from Sunflower seed is 130% higher.
  • Sunflower seed contains 11 times more Vitamin B6 than Oat. Sunflower seed contains 1.345mg of Vitamin B6, while Oat contains 0.119mg.
  • Oat contains less Saturated Fat.

Food types used in this article are Seeds, sunflower seed kernels, dried and Oats.

Infographic

Sunflower seed vs Oat 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 +11.2%
Contains more Calcium +44.4%
Contains more Potassium +50.3%
Contains more Magnesium +83.6%
Contains more Copper +187.5%
Contains more Zinc +25.9%
Contains more Phosphorus +26.2%
Contains less Sodium -77.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Contains more Iron +11.2%
Contains more Calcium +44.4%
Contains more Potassium +50.3%
Contains more Magnesium +83.6%
Contains more Copper +187.5%
Contains more Zinc +25.9%
Contains more Phosphorus +26.2%
Contains less Sodium -77.8%

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
:
1
Oat
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +94%
Contains more Vitamin B2 +155.4%
Contains more Vitamin B3 +767.3%
Contains more Vitamin B6 +1030.3%
Contains more Folate +305.4%
Contains more Vitamin B5 +19.4%
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 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +94%
Contains more Vitamin B2 +155.4%
Contains more Vitamin B3 +767.3%
Contains more Vitamin B6 +1030.3%
Contains more Folate +305.4%
Contains more Vitamin B5 +19.4%

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
33
Oat
Mineral Summary Score
191
Sunflower seed
112
Oat

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
101%
Oat
Carbohydrates
20%
Sunflower seed
66%
Oat
Fats
238%
Sunflower seed
32%
Oat

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Oat
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 is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 39)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 3.238g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Sunflower seed Oat Opinion
Calories 584 389 Sunflower seed
Protein 20.78 16.89 Sunflower seed
Fats 51.46 6.9 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 66.27 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 4.72 Sunflower seed
Calcium 78 54 Sunflower seed
Potassium 645 429 Sunflower seed
Magnesium 325 177 Sunflower seed
Sugar 2.62 Oat
Fiber 8.6 10.6 Oat
Copper 1.8 0.626 Sunflower seed
Zinc 5 3.97 Sunflower seed
Starch
Phosphorus 660 523 Sunflower seed
Sodium 9 2 Oat
Vitamin A 50 0 Sunflower seed
Vitamin E 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.763 Sunflower seed
Vitamin B2 0.355 0.139 Sunflower seed
Vitamin B3 8.335 0.961 Sunflower seed
Vitamin B5 1.13 1.349 Oat
Vitamin B6 1.345 0.119 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 Sunflower seed
Folate 227 56 Sunflower seed
Trans Fat
Saturated Fat 4.455 1.217 Oat
Monounsaturated Fat 18.528 2.178 Sunflower seed
Polyunsaturated fat 23.137 2.535 Sunflower seed
Tryptophan 0.348 0.234 Sunflower seed
Threonine 0.928 0.575 Sunflower seed
Isoleucine 1.139 0.694 Sunflower seed
Leucine 1.659 1.284 Sunflower seed
Lysine 0.937 0.701 Sunflower seed
Methionine 0.494 0.312 Sunflower seed
Phenylalanine 1.169 0.895 Sunflower seed
Valine 1.315 0.937 Sunflower seed
Histidine 0.632 0.405 Sunflower seed
Fructose

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.