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Sunflower seeds vs. Pork — In-Depth Nutrition Comparison

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How are Sunflower seeds and Pork different?

  • Sunflower seeds are higher than Pork in Vitamin E, Copper, Manganese, Magnesium, Vitamin B6, Phosphorus, Folate, Iron, Vitamin B1, and Fiber.
  • Sunflower seeds covers your daily need of Vitamin E 233% more than Pork.

Seeds, sunflower seed kernels, dried and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled types were used in this article.

Infographic

Sunflower seeds vs Pork infographic
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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%
Pork
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more MagnesiumMagnesium +1060.7%
Contains more CalciumCalcium +310.5%
Contains more PotassiumPotassium +52.5%
Contains more IronIron +503.4%
Contains more CopperCopper +2365.8%
Contains more ZincZinc +109.2%
Contains more PhosphorusPhosphorus +168.3%
Contains less SodiumSodium -85.5%
Contains more ManganeseManganese +21566.7%
Contains more SeleniumSelenium +17%

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%
Pork
3
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% 0.42% 5.8% 39% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin CVitamin C +133.3%
Contains more Vitamin AVitamin A +614.3%
Contains more Vitamin EVitamin E +12027.6%
Contains more Vitamin B1Vitamin B1 +68.8%
Contains more Vitamin B3Vitamin B3 +65.5%
Contains more Vitamin B5Vitamin B5 +61.9%
Contains more Vitamin B6Vitamin B6 +189.9%
Contains more FolateFolate +4440%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +70.4%
~equal in Vitamin B2 ~0.321mg
~equal in Vitamin K ~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
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more FatsFats +269.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +240.4%
Contains more ProteinProtein +31.5%
Contains more WaterWater +1123.5%

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
Pork
0
41% 49% 10%
Saturated Fat: Sat. Fat 5.23 g
Monounsaturated Fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated Fat -14.8%
Contains more Mono. FatMonounsaturated Fat +199.3%
Contains more Poly. FatPolyunsaturated fat +1828.1%

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 Pork
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 seeds Pork Opinion
Calories 584kcal 242kcal Sunflower seeds
Protein 20.78g 27.32g Pork
Fats 51.46g 13.92g Sunflower seeds
Vitamin C 1.4mg 0.6mg Sunflower seeds
Net carbs 11.4g 0g Sunflower seeds
Carbs 20g 0g Sunflower seeds
Cholesterol 0mg 80mg Sunflower seeds
Vitamin D 0IU 53IU Pork
Magnesium 325mg 28mg Sunflower seeds
Calcium 78mg 19mg Sunflower seeds
Potassium 645mg 423mg Sunflower seeds
Iron 5.25mg 0.87mg Sunflower seeds
Sugar 2.62g 0g Pork
Fiber 8.6g 0g Sunflower seeds
Copper 1.8mg 0.073mg Sunflower seeds
Zinc 5mg 2.39mg Sunflower seeds
Phosphorus 660mg 246mg Sunflower seeds
Sodium 9mg 62mg Sunflower seeds
Vitamin A 50IU 7IU Sunflower seeds
Vitamin A 3µg 2µg Sunflower seeds
Vitamin E 35.17mg 0.29mg Sunflower seeds
Vitamin D 0µg 1.3µg Pork
Manganese 1.95mg 0.009mg Sunflower seeds
Selenium 53µg 45.3µg Sunflower seeds
Vitamin B1 1.48mg 0.877mg Sunflower seeds
Vitamin B2 0.355mg 0.321mg Sunflower seeds
Vitamin B3 8.335mg 5.037mg Sunflower seeds
Vitamin B5 1.13mg 0.698mg Sunflower seeds
Vitamin B6 1.345mg 0.464mg Sunflower seeds
Vitamin B12 0µg 0.7µg Pork
Folate 227µg 5µg Sunflower seeds
Choline 55.1mg 93.9mg Pork
Saturated Fat 4.455g 5.23g Sunflower seeds
Monounsaturated Fat 18.528g 6.19g Sunflower seeds
Polyunsaturated fat 23.137g 1.2g Sunflower seeds
Tryptophan 0.348mg 0.338mg Sunflower seeds
Threonine 0.928mg 1.234mg Pork
Isoleucine 1.139mg 1.26mg Pork
Leucine 1.659mg 2.177mg Pork
Lysine 0.937mg 2.446mg Pork
Methionine 0.494mg 0.712mg Pork
Phenylalanine 1.169mg 1.086mg Sunflower seeds
Valine 1.315mg 1.473mg Pork
Histidine 0.632mg 1.067mg Pork
Omega-3 - EPA 0.014g 0g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Pork
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 seeds
56%
Pork
Minerals Daily Need Coverage Score
207%
Sunflower seeds
55%
Pork

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 53mg)
Which food is lower in Saturated Fat?
Sunflower seeds
Sunflower seeds is lower in Saturated Fat (difference - 0.775g)
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 is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 2.62g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 20)
Which food is cheaper?
Pork
Pork is cheaper (difference - $0.8)

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.