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  6. Sunflower seeds vs. Peppermint

Sunflower seeds vs. Peppermint — In-Depth Nutrition Comparison

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Significant differences between sunflower seeds and peppermint

  • Sunflower seeds have more copper, vitamin B1, vitamin B6, phosphorus, magnesium, vitamin B3, zinc, and manganese; however, peppermint is richer in vitamin A and vitamin C.
  • Sunflower seeds cover your daily copper needs 163% more than peppermint.
  • Peppermint has 18 times less vitamin B1 than sunflower seeds. Sunflower seeds have 1.48mg of vitamin B1, while peppermint has 0.082mg.
  • Peppermint has a higher glycemic index. The glycemic index of peppermint is 70, while the glycemic index of sunflower seeds is 20.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Peppermint, fresh.

Infographic

Sunflower seeds vs Peppermint 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 57% 73% 50% 191% 110% 30% 31% 4% 153% 0%
Contains more MagnesiumMagnesium +306.3%
Contains more PotassiumPotassium +13.4%
Contains more CopperCopper +447.1%
Contains more ZincZinc +350.5%
Contains more PhosphorusPhosphorus +804.1%
Contains less SodiumSodium -71%
Contains more ManganeseManganese +65.8%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +211.5%
~equal in Iron ~5.08mg

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 106% 71% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1704.9%
Contains more Vitamin B2Vitamin B2 +33.5%
Contains more Vitamin B3Vitamin B3 +388.6%
Contains more Vitamin B5Vitamin B5 +234.3%
Contains more Vitamin B6Vitamin B6 +942.6%
Contains more FolateFolate +99.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2171.4%
Contains more Vitamin AVitamin A +6966.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Peppermint DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.329mg 163%
Polyunsaturated fat 23.137g 0.508g 151%
Vitamin B1 1.48mg 0.082mg 117%
Selenium 53µg 96%
Vitamin B6 1.345mg 0.129mg 94%
Phosphorus 660mg 73mg 84%
Fats 51.46g 0.94g 78%
Magnesium 325mg 80mg 58%
Monounsaturated fat 18.528g 0.033g 46%
Vitamin B3 8.335mg 1.706mg 41%
Zinc 5mg 1.11mg 35%
Vitamin C 1.4mg 31.8mg 34%
Protein 20.78g 3.75g 34%
Manganese 1.95mg 1.176mg 34%
Folate 227µg 114µg 28%
Calories 584kcal 70kcal 26%
Vitamin A 3µg 212µg 23%
Saturated fat 4.455g 0.246g 19%
Calcium 78mg 243mg 17%
Vitamin B5 1.13mg 0.338mg 16%
Choline 55.1mg 10%
Vitamin B2 0.355mg 0.266mg 7%
Carbs 20g 14.89g 2%
Potassium 645mg 569mg 2%
Iron 5.25mg 5.08mg 2%
Fiber 8.6g 8g 2%
Sodium 9mg 31mg 1%
Net carbs 11.4g 6.89g N/A
Sugar 2.62g N/A
Tryptophan 0.348mg 0.058mg 0%
Threonine 0.928mg 0.154mg 0%
Isoleucine 1.139mg 0.154mg 0%
Leucine 1.659mg 0.281mg 0%
Lysine 0.937mg 0.161mg 0%
Methionine 0.494mg 0.053mg 0%
Phenylalanine 1.169mg 0.191mg 0%
Valine 1.315mg 0.187mg 0%
Histidine 0.632mg 0.075mg 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
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
Contains more ProteinProtein +454.1%
Contains more FatsFats +5374.5%
Contains more CarbsCarbs +34.3%
Contains more OtherOther +71.2%
Contains more WaterWater +1562.8%

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
31% 4% 65%
Saturated fat: Sat. Fat 0.246 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +56045.5%
Contains more Poly. FatPolyunsaturated fat +4454.5%
Contains less Sat. FatSaturated fat -94.5%

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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. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/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.