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  6. Sunflower seed vs. Pork chop

Sunflower seed vs. Pork chop — In-Depth Nutrition Comparison

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What are the main differences between Sunflower seed and Pork chop?

  • Pork chop has less Vitamin E , Copper, Manganese, Vitamin B1, Magnesium, Vitamin B6, Phosphorus, Folate, Iron, and Fiber than Sunflower seed.
  • Sunflower seed's daily need coverage for Vitamin E is 233% higher.

We used Seeds, sunflower seed kernels, dried and Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled types in this comparison.

Infographic

Sunflower seed vs Pork chop 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 chop
Pork chop
Contains more Calcium +39.3%
Contains more Iron +503.4%
Contains more Magnesium +1525%
Contains more Phosphorus +173.9%
Contains more Potassium +104.8%
Contains less Sodium -87.8%
Contains more Zinc +58.7%
Contains more Copper +1614.3%
Contains more Manganese +19400%
Contains more Selenium +45.6%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Pork chop
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 33% 15% 104% 28% 10% 86% 35% 2% 199%
Contains more Calcium +39.3%
Contains more Iron +503.4%
Contains more Magnesium +1525%
Contains more Phosphorus +173.9%
Contains more Potassium +104.8%
Contains less Sodium -87.8%
Contains more Zinc +58.7%
Contains more Copper +1614.3%
Contains more Manganese +19400%
Contains more Selenium +45.6%

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 chop
Pork chop
Contains more Vitamin A +233.3%
Contains more Vitamin E +16647.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +202%
Contains more Vitamin B2 +13.4%
Contains more Vitamin B6 +175.1%
Contains more Folate +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 7.927
Equal in Vitamin B5 - 1.104
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 chop
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 30% 0% 123% 73% 149% 67% 113% 0% 83% 0%
Contains more Vitamin A +233.3%
Contains more Vitamin E +16647.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +202%
Contains more Vitamin B2 +13.4%
Contains more Vitamin B6 +175.1%
Contains more Folate +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 7.927
Equal in Vitamin B5 - 1.104

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Pork chop
Pork chop
Contains more Fats +258.6%
Contains more Carbs +∞%
Contains more Other +531.3%
Contains more Protein +14.1%
Contains more Water +1199.2%
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 chop
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more Fats +258.6%
Contains more Carbs +∞%
Contains more Other +531.3%
Contains more Protein +14.1%
Contains more Water +1199.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Pork chop
Pork chop
Contains more Monounsaturated Fat +279.1%
Contains more Polyunsaturated fat +1121.6%
Equal in Saturated Fat - 4.339
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Pork chop
39% 44% 17%
Saturated Fat: 4.339 g
Monounsaturated Fat: 4.887 g
Polyunsaturated fat: 1.894 g
Contains more Monounsaturated Fat +279.1%
Contains more Polyunsaturated fat +1121.6%
Equal in Saturated Fat - 4.339

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 chop
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sunflower seed Pork chop Opinion
Net carbs 11.4g 0g Sunflower seed
Protein 20.78g 23.72g Pork chop
Fats 51.46g 14.35g Sunflower seed
Carbs 20g 0g Sunflower seed
Calories 584kcal 231kcal Sunflower seed
Sugar 2.62g 0g Pork chop
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 56mg Sunflower seed
Iron 5.25mg 0.87mg Sunflower seed
Magnesium 325mg 20mg Sunflower seed
Phosphorus 660mg 241mg Sunflower seed
Potassium 645mg 315mg Sunflower seed
Sodium 9mg 74mg Sunflower seed
Zinc 5mg 3.15mg Sunflower seed
Copper 1.8mg 0.105mg Sunflower seed
Manganese 1.95mg 0.01mg Sunflower seed
Selenium 53µg 36.4µg Sunflower seed
Vitamin A 50IU 15IU Sunflower seed
Vitamin A RAE 3µg 4µg Pork chop
Vitamin E 35.17mg 0.21mg Sunflower seed
Vitamin D 0IU 40IU Pork chop
Vitamin D 0µg 1µg Pork chop
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.49mg Sunflower seed
Vitamin B2 0.355mg 0.313mg Sunflower seed
Vitamin B3 8.335mg 7.927mg Sunflower seed
Vitamin B5 1.13mg 1.104mg Sunflower seed
Vitamin B6 1.345mg 0.489mg Sunflower seed
Folate 227µg 0µg Sunflower seed
Vitamin B12 0µg 0.66µg Pork chop
Tryptophan 0.348mg 0.282mg Sunflower seed
Threonine 0.928mg 1.043mg Pork chop
Isoleucine 1.139mg 1.123mg Sunflower seed
Leucine 1.659mg 1.952mg Pork chop
Lysine 0.937mg 2.109mg Pork chop
Methionine 0.494mg 0.65mg Pork chop
Phenylalanine 1.169mg 0.985mg Sunflower seed
Valine 1.315mg 1.2mg Sunflower seed
Histidine 0.632mg 0.965mg Pork chop
Cholesterol 0mg 78mg Sunflower seed
Trans Fat 0.066g Sunflower seed
Saturated Fat 4.455g 4.339g Pork chop
Omega-3 - DHA 0g 0.001g Pork chop
Omega-3 - EPA 0.014g 0g Sunflower seed
Omega-3 - DPA 0g 0.011g Pork chop
Monounsaturated Fat 18.528g 4.887g Sunflower seed
Polyunsaturated fat 23.137g 1.894g Sunflower seed
Omega-6 - Eicosadienoic acid 0g 0.065g Pork chop
Omega-6 - Linoleic acid 0.922g Pork chop
Omega-6 - Gamma-linoleic acid 0.003g Pork chop
Omega-3 - ALA 0.065g Pork chop

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Pork chop
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
53%
Pork chop
Minerals Daily Need Coverage Score
207%
Sunflower seed
53%
Pork chop

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 65mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 78mg)
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 chop
Pork chop is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Pork chop
Pork chop is lower in Saturated Fat (difference - 0.116g)
Which food is lower in glycemic index?
Pork chop
Pork chop is lower in glycemic index (difference - 20)
Which food is cheaper?
Pork chop
Pork chop 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 chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.