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  6. Sunflower seed vs. Pork

Sunflower seed vs. Pork — In-Depth Nutrition Comparison

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How are Sunflower seed and Pork different?

  • Sunflower seed is higher than Pork in Vitamin E , Copper, Manganese, Magnesium, Vitamin B6, Phosphorus, Folate, Iron, Vitamin B1, and Fiber.
  • Sunflower seed 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 seed vs Pork 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.
Sunflower seed
Sunflower seed
10
:
0
Pork
Pork
Contains more Calcium +310.5%
Contains more Iron +503.4%
Contains more Magnesium +1060.7%
Contains more Phosphorus +168.3%
Contains more Potassium +52.5%
Contains less Sodium -85.5%
Contains more Zinc +109.2%
Contains more Copper +2365.8%
Contains more Manganese +21566.7%
Contains more Selenium +17%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Contains more Calcium +310.5%
Contains more Iron +503.4%
Contains more Magnesium +1060.7%
Contains more Phosphorus +168.3%
Contains more Potassium +52.5%
Contains less Sodium -85.5%
Contains more Zinc +109.2%
Contains more Copper +2365.8%
Contains more Manganese +21566.7%
Contains more Selenium +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.
Sunflower seed
Sunflower seed
9
:
2
Pork
Pork
Contains more Vitamin A +614.3%
Contains more Vitamin E +12027.6%
Contains more Vitamin C +133.3%
Contains more Vitamin B1 +68.8%
Contains more Vitamin B2 +10.6%
Contains more Vitamin B3 +65.5%
Contains more Vitamin B5 +61.9%
Contains more Vitamin B6 +189.9%
Contains more Folate +4440%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.321
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Vitamin A +614.3%
Contains more Vitamin E +12027.6%
Contains more Vitamin C +133.3%
Contains more Vitamin B1 +68.8%
Contains more Vitamin B2 +10.6%
Contains more Vitamin B3 +65.5%
Contains more Vitamin B5 +61.9%
Contains more Vitamin B6 +189.9%
Contains more Folate +4440%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.321

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Pork
Pork
Contains more Fats +269.7%
Contains more Carbs +∞%
Contains more Other +240.4%
Contains more Protein +31.5%
Contains more Water +1123.5%
Sunflower seed
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
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more Fats +269.7%
Contains more Carbs +∞%
Contains more Other +240.4%
Contains more Protein +31.5%
Contains more Water +1123.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
0
Pork
Pork
Contains less Saturated Fat -14.8%
Contains more Monounsaturated Fat +199.3%
Contains more Polyunsaturated fat +1828.1%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Contains less Saturated Fat -14.8%
Contains more Monounsaturated Fat +199.3%
Contains more Polyunsaturated 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 seed Pork
Lower in Sodium ok
Lower in Cholesterol 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 Pork Opinion
Net carbs 11.4g 0g Sunflower seed
Protein 20.78g 27.32g Pork
Fats 51.46g 13.92g Sunflower seed
Carbs 20g 0g Sunflower seed
Calories 584kcal 242kcal Sunflower seed
Sugar 2.62g 0g Pork
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 19mg Sunflower seed
Iron 5.25mg 0.87mg Sunflower seed
Magnesium 325mg 28mg Sunflower seed
Phosphorus 660mg 246mg Sunflower seed
Potassium 645mg 423mg Sunflower seed
Sodium 9mg 62mg Sunflower seed
Zinc 5mg 2.39mg Sunflower seed
Copper 1.8mg 0.073mg Sunflower seed
Manganese 1.95mg 0.009mg Sunflower seed
Selenium 53µg 45.3µg Sunflower seed
Vitamin A 50IU 7IU Sunflower seed
Vitamin A RAE 3µg 2µg Sunflower seed
Vitamin E 35.17mg 0.29mg Sunflower seed
Vitamin D 0IU 53IU Pork
Vitamin D 0µg 1.3µg Pork
Vitamin C 1.4mg 0.6mg Sunflower seed
Vitamin B1 1.48mg 0.877mg Sunflower seed
Vitamin B2 0.355mg 0.321mg Sunflower seed
Vitamin B3 8.335mg 5.037mg Sunflower seed
Vitamin B5 1.13mg 0.698mg Sunflower seed
Vitamin B6 1.345mg 0.464mg Sunflower seed
Folate 227µg 5µg Sunflower seed
Vitamin B12 0µg 0.7µg Pork
Tryptophan 0.348mg 0.338mg Sunflower seed
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 seed
Valine 1.315mg 1.473mg Pork
Histidine 0.632mg 1.067mg Pork
Cholesterol 0mg 80mg Sunflower seed
Saturated Fat 4.455g 5.23g Sunflower seed
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 6.19g Sunflower seed
Polyunsaturated fat 23.137g 1.2g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Pork
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
156%
Sunflower seed
56%
Pork
Minerals Daily Need Coverage Score
207%
Sunflower seed
55%
Pork

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 0.775g)
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?
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 seed - 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.