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Sunflower seed vs. Patty — In-Depth Nutrition Comparison

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Summary of differences between Sunflower seed and Patty

  • Sunflower seed has more Copper, Vitamin B1, Vitamin B6, Manganese, Phosphorus, Magnesium, Selenium, Folate, and Iron, however, Patty is higher in Vitamin B12.
  • Sunflower seed covers your daily need of Copper 192% more than Patty.
  • Sunflower seed has 115 times more Manganese than Patty. While Sunflower seed has 1.95mg of Manganese, Patty has only 0.017mg.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and USDA Commodity, beef, patties (100%), frozen, raw.

Infographic

Sunflower seed vs Patty 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%
Patty
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 24% 72% 24% 112% 62% 9.7% 2.2% 81%
Contains more MagnesiumMagnesium +1705.6%
Contains more CalciumCalcium +1014.3%
Contains more PotassiumPotassium +139.8%
Contains more IronIron +172%
Contains more CopperCopper +2365.8%
Contains more ZincZinc +21.4%
Contains more PhosphorusPhosphorus +355.2%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +11370.6%
Contains more SeleniumSelenium +258.1%

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% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Patty
1
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% 0% 0% 11% 37% 72% 19% 49% 256% 0% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3341.9%
Contains more Vitamin B2Vitamin B2 +121.9%
Contains more Vitamin B3Vitamin B3 +116.7%
Contains more Vitamin B5Vitamin B5 +265.7%
Contains more Vitamin B6Vitamin B6 +528.5%
Contains more FolateFolate +3683.3%
Contains more CholineCholine +∞%
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
Patty
2
15% 16% 65% 5%
Protein: 14.63 g
Fats: 15.69 g
Carbs: 0 g
Water: 64.72 g
Other: 4.96 g
Contains more ProteinProtein +42%
Contains more FatsFats +228%
Contains more CarbsCarbs +∞%
Contains more WaterWater +1268.3%
Contains more OtherOther +63.7%

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
Patty
0
46% 50% 5%
Saturated Fat: Sat. Fat 6.333 g
Monounsaturated Fat: Mono. Fat 6.861 g
Polyunsaturated fat: Poly. Fat 0.643 g
Contains less Sat. FatSaturated Fat -29.7%
Contains more Mono. FatMonounsaturated Fat +170%
Contains more Poly. FatPolyunsaturated fat +3498.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Patty
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sunflower seed Patty Opinion
Calories 584kcal 204kcal Sunflower seed
Protein 20.78g 14.63g Sunflower seed
Fats 51.46g 15.69g Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Net carbs 11.4g 0g Sunflower seed
Carbs 20g 0g Sunflower seed
Cholesterol 0mg 53mg Sunflower seed
Magnesium 325mg 18mg Sunflower seed
Calcium 78mg 7mg Sunflower seed
Potassium 645mg 269mg Sunflower seed
Iron 5.25mg 1.93mg Sunflower seed
Sugar 2.62g Patty
Fiber 8.6g 0g Sunflower seed
Copper 1.8mg 0.073mg Sunflower seed
Zinc 5mg 4.12mg Sunflower seed
Phosphorus 660mg 145mg Sunflower seed
Sodium 9mg 74mg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg Sunflower seed
Manganese 1.95mg 0.017mg Sunflower seed
Selenium 53µg 14.8µg Sunflower seed
Vitamin B1 1.48mg 0.043mg Sunflower seed
Vitamin B2 0.355mg 0.16mg Sunflower seed
Vitamin B3 8.335mg 3.846mg Sunflower seed
Vitamin B5 1.13mg 0.309mg Sunflower seed
Vitamin B6 1.345mg 0.214mg Sunflower seed
Vitamin B12 0µg 2.05µg Patty
Folate 227µg 6µg Sunflower seed
Choline 55.1mg Sunflower seed
Saturated Fat 4.455g 6.333g Sunflower seed
Monounsaturated Fat 18.528g 6.861g Sunflower seed
Polyunsaturated fat 23.137g 0.643g Sunflower seed
Tryptophan 0.348mg Sunflower seed
Threonine 0.928mg Sunflower seed
Isoleucine 1.139mg Sunflower seed
Leucine 1.659mg Sunflower seed
Lysine 0.937mg Sunflower seed
Methionine 0.494mg Sunflower seed
Phenylalanine 1.169mg Sunflower seed
Valine 1.315mg Sunflower seed
Histidine 0.632mg Sunflower seed
Omega-3 - EPA 0.014g 0g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Patty
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 seed
34%
Patty
Minerals Daily Need Coverage Score
207%
Sunflower seed
40%
Patty

Comparison summary

Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 65mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 1.878g)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Patty
Patty is lower in Sugar (difference - 2.62g)
Which food is lower in glycemic index?
Patty
Patty is lower in glycemic index (difference - 20)
Which food is cheaper?
Patty
Patty 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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.