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  6. Sunflower seeds vs. Parsley

Sunflower seeds vs. Parsley — In-Depth Nutrition Comparison

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Summary of differences between sunflower seeds and parsley

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, and manganese; however, parsley is higher in vitamin K, vitamin A, and vitamin C.
  • Parsley covers your daily need for vitamin K, 1367% more than sunflower seeds.
  • Sunflower seeds have 530 times more selenium than parsley. While sunflower seeds have 53µg of selenium, parsley has only 0.1µg.
  • The glycemic index of parsley is higher.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Parsley, fresh.

Infographic

Sunflower seeds vs Parsley 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 36% 41% 49% 233% 50% 29% 25% 7.3% 21% 0.55%
Contains more MagnesiumMagnesium +550%
Contains more PotassiumPotassium +16.4%
Contains more CopperCopper +1108.1%
Contains more ZincZinc +367.3%
Contains more PhosphorusPhosphorus +1037.9%
Contains less SodiumSodium -83.9%
Contains more ManganeseManganese +1118.8%
Contains more SeleniumSelenium +52900%
Contains more CalciumCalcium +76.9%
Contains more IronIron +18.1%

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 443% 140% 15% 0% 22% 23% 25% 24% 21% 0% 4100% 114% 7%
Contains more Vitamin EVitamin E +4589.3%
Contains more Vitamin B1Vitamin B1 +1620.9%
Contains more Vitamin B2Vitamin B2 +262.2%
Contains more Vitamin B3Vitamin B3 +534.8%
Contains more Vitamin B5Vitamin B5 +182.5%
Contains more Vitamin B6Vitamin B6 +1394.4%
Contains more FolateFolate +49.3%
Contains more CholineCholine +330.5%
Contains more Vitamin CVitamin C +9400%
Contains more Vitamin AVitamin A +13933.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Parsley DV% diff.
Vitamin K 0µg 1640µg 1367%
Vitamin E 35.17mg 0.75mg 229%
Copper 1.8mg 0.149mg 183%
Polyunsaturated fat 23.137g 0.124g 153%
Vitamin C 1.4mg 133mg 146%
Vitamin B1 1.48mg 0.086mg 116%
Vitamin B6 1.345mg 0.09mg 97%
Selenium 53µg 0.1µg 96%
Phosphorus 660mg 58mg 86%
Fats 51.46g 0.79g 78%
Manganese 1.95mg 0.16mg 78%
Magnesium 325mg 50mg 65%
Monounsaturated fat 18.528g 0.295g 46%
Vitamin A 3µg 421µg 46%
Vitamin B3 8.335mg 1.313mg 44%
Protein 20.78g 2.97g 36%
Zinc 5mg 1.07mg 36%
Calories 584kcal 36kcal 27%
Fiber 8.6g 3.3g 21%
Saturated fat 4.455g 0.132g 20%
Vitamin B2 0.355mg 0.098mg 20%
Folate 227µg 152µg 19%
Vitamin B5 1.13mg 0.4mg 15%
Iron 5.25mg 6.2mg 12%
Choline 55.1mg 12.8mg 8%
Calcium 78mg 138mg 6%
Carbs 20g 6.33g 5%
Potassium 645mg 554mg 3%
Sodium 9mg 56mg 2%
Net carbs 11.4g 3.03g N/A
Sugar 2.62g 0.85g N/A
Tryptophan 0.348mg 0.045mg 0%
Threonine 0.928mg 0.122mg 0%
Isoleucine 1.139mg 0.118mg 0%
Leucine 1.659mg 0.204mg 0%
Lysine 0.937mg 0.181mg 0%
Methionine 0.494mg 0.042mg 0%
Phenylalanine 1.169mg 0.145mg 0%
Valine 1.315mg 0.172mg 0%
Histidine 0.632mg 0.061mg 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
3% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 g
Contains more ProteinProtein +599.7%
Contains more FatsFats +6413.9%
Contains more CarbsCarbs +216%
Contains more OtherOther +37.7%
Contains more WaterWater +1754.3%

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
24% 54% 23%
Saturated fat: Sat. Fat 0.132 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains more Mono. FatMonounsaturated fat +6180.7%
Contains more Poly. FatPolyunsaturated fat +18558.9%
Contains less Sat. FatSaturated fat -97%

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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. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/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.