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Sunflower seeds vs. Olive — In-Depth Nutrition Comparison

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How are sunflower seeds and olive different?

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, folate, and vitamin B3 than olive.
  • Daily need coverage for vitamin E for sunflower seeds is 223% higher.

Seeds, sunflower seed kernels, dried and Olives, ripe, canned (small-extra large) are the varieties used in this article.

Infographic

Sunflower seeds vs Olive 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%
Olive
Olive
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +8025%
Contains more PotassiumPotassium +7962.5%
Contains more IronIron +59.1%
Contains more CopperCopper +617.1%
Contains more ZincZinc +2172.7%
Contains more PhosphorusPhosphorus +21900%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +9650%
Contains more SeleniumSelenium +5788.9%
Contains more CalciumCalcium +12.8%

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% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Olive
Olive
2
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +55.6%
Contains more Vitamin EVitamin E +2031.5%
Contains more Vitamin B1Vitamin B1 +49233.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +22427%
Contains more Vitamin B5Vitamin B5 +7433.3%
Contains more Vitamin B6Vitamin B6 +14844.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +435%
Contains more Vitamin AVitamin A +566.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Olive DV% diff.
Vitamin E 35.17mg 1.65mg 223%
Copper 1.8mg 0.251mg 172%
Polyunsaturated fat 23.137g 0.911g 148%
Vitamin B1 1.48mg 0.003mg 123%
Vitamin B6 1.345mg 0.009mg 103%
Selenium 53µg 0.9µg 95%
Phosphorus 660mg 3mg 94%
Manganese 1.95mg 0.02mg 84%
Magnesium 325mg 4mg 76%
Fats 51.46g 10.68g 63%
Folate 227µg 0µg 57%
Vitamin B3 8.335mg 0.037mg 52%
Zinc 5mg 0.22mg 43%
Protein 20.78g 0.84g 40%
Sodium 9mg 735mg 32%
Monounsaturated fat 18.528g 7.888g 27%
Vitamin B2 0.355mg 0mg 27%
Iron 5.25mg 3.3mg 24%
Calories 584kcal 115kcal 23%
Fiber 8.6g 3.2g 22%
Vitamin B5 1.13mg 0.015mg 22%
Potassium 645mg 8mg 19%
Saturated fat 4.455g 1.415g 14%
Choline 55.1mg 10.3mg 8%
Carbs 20g 6.26g 5%
Vitamin A 3µg 20µg 2%
Vitamin C 1.4mg 0.9mg 1%
Vitamin K 0µg 1.4µg 1%
Calcium 78mg 88mg 1%
Net carbs 11.4g 3.06g N/A
Sugar 2.62g 0g N/A
Tryptophan 0.348mg 0%
Threonine 0.928mg 0.026mg 0%
Isoleucine 1.139mg 0.031mg 0%
Leucine 1.659mg 0.05mg 0%
Lysine 0.937mg 0.032mg 0%
Methionine 0.494mg 0.012mg 0%
Phenylalanine 1.169mg 0.029mg 0%
Valine 1.315mg 0.038mg 0%
Histidine 0.632mg 0.023mg 0%
Omega-3 - EPA 0.014g 0g N/A

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
Olive
Olive
1
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +2373.8%
Contains more FatsFats +381.8%
Contains more CarbsCarbs +219.5%
Contains more OtherOther +35.9%
Contains more WaterWater +1591.1%

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
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Mono. FatMonounsaturated fat +134.9%
Contains more Poly. FatPolyunsaturated fat +2439.7%
Contains less Sat. FatSaturated fat -68.2%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.