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Sunflower seeds vs. Prunes — In-Depth Nutrition Comparison

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What are the differences between sunflower seeds and prunes?

  • Sunflower seeds are richer than prunes in vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, manganese, magnesium, folate, and iron.
  • Sunflower seeds' daily need coverage for vitamin E is 232% more.
  • Sunflower seeds have 177 times more selenium than prunes. While sunflower seeds have 53µg of selenium, prunes have only 0.3µg.

We used Seeds, sunflower seed kernels, dried and Plums, dried (prunes), uncooked types in this article.

Infographic

Sunflower seeds vs Prunes 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%
Prunes
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more MagnesiumMagnesium +692.7%
Contains more CalciumCalcium +81.4%
Contains more IronIron +464.5%
Contains more CopperCopper +540.6%
Contains more ZincZinc +1036.4%
Contains more PhosphorusPhosphorus +856.5%
Contains more ManganeseManganese +552.2%
Contains more SeleniumSelenium +17566.7%
Contains more PotassiumPotassium +13.5%
Contains less SodiumSodium -77.8%

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%
Prunes
2
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +133.3%
Contains more Vitamin EVitamin E +8079.1%
Contains more Vitamin B1Vitamin B1 +2802%
Contains more Vitamin B2Vitamin B2 +90.9%
Contains more Vitamin B3Vitamin B3 +342.9%
Contains more Vitamin B5Vitamin B5 +167.8%
Contains more Vitamin B6Vitamin B6 +556.1%
Contains more FolateFolate +5575%
Contains more CholineCholine +445.5%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +853.2%
Contains more FatsFats +13442.1%
Contains more OtherOther +14.8%
Contains more CarbsCarbs +219.4%
Contains more WaterWater +553.7%

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
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +34858.5%
Contains more Poly. FatPolyunsaturated fat +37217.7%
Contains less Sat. FatSaturated fat -98%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Prunes
4
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more SucroseSucrose +1566.7%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Prunes DV% diff.
Vitamin E 35.17mg 0.43mg 232%
Copper 1.8mg 0.281mg 169%
Polyunsaturated fat 23.137g 0.062g 154%
Vitamin B1 1.48mg 0.051mg 119%
Selenium 53µg 0.3µg 96%
Vitamin B6 1.345mg 0.205mg 88%
Phosphorus 660mg 69mg 84%
Fats 51.46g 0.38g 79%
Manganese 1.95mg 0.299mg 72%
Magnesium 325mg 41mg 68%
Folate 227µg 4µg 56%
Iron 5.25mg 0.93mg 54%
Vitamin K 0µg 59.5µg 50%
Monounsaturated fat 18.528g 0.053g 46%
Zinc 5mg 0.44mg 41%
Vitamin B3 8.335mg 1.882mg 40%
Protein 20.78g 2.18g 37%
Saturated fat 4.455g 0.088g 20%
Calories 584kcal 240kcal 17%
Fructose 12.45g 16%
Carbs 20g 63.88g 15%
Vitamin B5 1.13mg 0.422mg 14%
Vitamin B2 0.355mg 0.186mg 13%
Choline 55.1mg 10.1mg 8%
Fiber 8.6g 7.1g 6%
Vitamin A 3µg 39µg 4%
Calcium 78mg 43mg 4%
Potassium 645mg 732mg 3%
Starch 5.11g 2%
Vitamin C 1.4mg 0.6mg 1%
Net carbs 11.4g 56.78g N/A
Sugar 2.62g 38.13g N/A
Sodium 9mg 2mg 0%
Tryptophan 0.348mg 0.025mg 0%
Threonine 0.928mg 0.049mg 0%
Isoleucine 1.139mg 0.041mg 0%
Leucine 1.659mg 0.066mg 0%
Lysine 0.937mg 0.05mg 0%
Methionine 0.494mg 0.016mg 0%
Phenylalanine 1.169mg 0.052mg 0%
Valine 1.315mg 0.056mg 0%
Histidine 0.632mg 0.027mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

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

People also compare

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
26%
Prunes
Minerals Daily Need Coverage Score
207%
Sunflower seeds
32%
Prunes

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 35.51g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 9)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.4)
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 contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 4.367g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.