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  6. Sunflower seeds vs. Ostrich

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
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 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

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

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%

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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. 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.