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Sunflower seeds vs. Ostrich — In-Depth Nutrition Comparison

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Important differences between sunflower seeds and ostrich

  • Sunflower seeds have more vitamin E, copper, vitamin B1, manganese, magnesium, vitamin B6, phosphorus, folate, and fiber; however, ostrich has more vitamin B12.
  • Ostrich's daily need coverage for vitamin B12 is 260% more.
  • Sunflower seeds have a higher glycemic index than ostrich.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Ostrich, tip trimmed, cooked.

Infographic

Sunflower seeds vs Ostrich 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" 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 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +78.2%
Contains more IronIron +88.2%
Contains more CopperCopper +1084.2%
Contains more PhosphorusPhosphorus +162.9%
Contains less SodiumSodium -88.8%
Contains more ManganeseManganese +10163.2%
Contains more SeleniumSelenium +41.3%
~equal in Zinc ~4.85mg

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%
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% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +15191.3%
Contains more Vitamin B1Vitamin B1 +537.9%
Contains more Vitamin B2Vitamin B2 +21.6%
Contains more Vitamin B3Vitamin B3 +16.7%
Contains more Vitamin B6Vitamin B6 +146.8%
Contains more FolateFolate +1413.3%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +16.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

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
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more FatsFats +1902.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +604.7%
Contains more ProteinProtein +37.1%
Contains more WaterWater +1348.4%

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
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains more Mono. FatMonounsaturated fat +1810.1%
Contains more Poly. FatPolyunsaturated fat +5158.4%
Contains less Sat. FatSaturated fat -77.6%

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 Ostrich
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Ostrich DV% diff.
Vitamin B12 0µg 6.25µg 260%
Vitamin E 35.17mg 0.23mg 233%
Copper 1.8mg 0.152mg 183%
Polyunsaturated fat 23.137g 0.44g 151%
Vitamin B1 1.48mg 0.232mg 104%
Manganese 1.95mg 0.019mg 84%
Fats 51.46g 2.57g 75%
Magnesium 325mg 25mg 71%
Vitamin B6 1.345mg 0.545mg 62%
Phosphorus 660mg 251mg 58%
Folate 227µg 15µg 53%
Monounsaturated fat 18.528g 0.97g 44%
Fiber 8.6g 0g 34%
Iron 5.25mg 2.79mg 31%
Cholesterol 0mg 85mg 28%
Selenium 53µg 37.5µg 28%
Calories 584kcal 145kcal 22%
Saturated fat 4.455g 1g 16%
Protein 20.78g 28.49g 15%
Choline 55.1mg 10%
Potassium 645mg 362mg 8%
Vitamin B3 8.335mg 7.143mg 7%
Calcium 78mg 6mg 7%
Carbs 20g 0g 7%
Vitamin B2 0.355mg 0.292mg 5%
Vitamin B5 1.13mg 1.318mg 4%
Sodium 9mg 80mg 3%
Vitamin C 1.4mg 0mg 2%
Zinc 5mg 4.85mg 1%
Net carbs 11.4g 0g N/A
Sugar 2.62g 0g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.254mg 0%
Threonine 0.928mg 1.25mg 0%
Isoleucine 1.139mg 1.354mg 0%
Leucine 1.659mg 2.315mg 0%
Lysine 0.937mg 2.516mg 0%
Methionine 0.494mg 0.796mg 0%
Phenylalanine 1.169mg 1.176mg 0%
Valine 1.315mg 1.407mg 0%
Histidine 0.632mg 0.716mg 0%
Omega-3 - EPA 0.014g N/A

Which food is preferable for your diet?

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

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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
97%
Ostrich
Minerals Daily Need Coverage Score
207%
Sunflower seeds
66%
Ostrich

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 71mg)
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?
Ostrich
Ostrich is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Ostrich
Ostrich is lower in Saturated fat (difference - 3.455g)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 20)
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $1.6)

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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.