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  6. Sunflower seeds vs. Pork chop

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

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What are the main differences between sunflower seeds and pork chop?

  • Pork chop has less vitamin E, copper, manganese, vitamin B1, magnesium, vitamin B6, phosphorus, folate, iron, and fiber than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 233% higher.
  • Pork chop has a lower glycemic index than sunflower seeds.

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 seeds 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.
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 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
Contains more MagnesiumMagnesium +1525%
Contains more CalciumCalcium +39.3%
Contains more PotassiumPotassium +104.8%
Contains more IronIron +503.4%
Contains more CopperCopper +1614.3%
Contains more ZincZinc +58.7%
Contains more PhosphorusPhosphorus +173.9%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +19400%
Contains more SeleniumSelenium +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.
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 0% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +16647.6%
Contains more Vitamin B1Vitamin B1 +202%
Contains more Vitamin B2Vitamin B2 +13.4%
Contains more Vitamin B6Vitamin B6 +175.1%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +22.5%
~equal in Vitamin B3 ~7.927mg
~equal in Vitamin B5 ~1.104mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Pork chop DV% diff.
Vitamin E 35.17mg 0.21mg 233%
Copper 1.8mg 0.105mg 188%
Polyunsaturated fat 23.137g 1.894g 142%
Manganese 1.95mg 0.01mg 84%
Vitamin B1 1.48mg 0.49mg 83%
Magnesium 325mg 20mg 73%
Vitamin B6 1.345mg 0.489mg 66%
Phosphorus 660mg 241mg 60%
Fats 51.46g 14.35g 57%
Folate 227µg 0µg 57%
Iron 5.25mg 0.87mg 55%
Fiber 8.6g 0g 34%
Monounsaturated fat 18.528g 4.887g 34%
Selenium 53µg 36.4µg 30%
Vitamin B12 0µg 0.66µg 28%
Cholesterol 0mg 78mg 26%
Calories 584kcal 231kcal 18%
Zinc 5mg 3.15mg 17%
Potassium 645mg 315mg 10%
Carbs 20g 0g 7%
Protein 20.78g 23.72g 6%
Vitamin D 0IU 40IU 5%
Vitamin D 0µg 1µg 5%
Vitamin B3 8.335mg 7.927mg 3%
Vitamin B2 0.355mg 0.313mg 3%
Sodium 9mg 74mg 3%
Calcium 78mg 56mg 2%
Choline 55.1mg 67.5mg 2%
Vitamin C 1.4mg 0mg 2%
Vitamin B5 1.13mg 1.104mg 1%
Saturated fat 4.455g 4.339g 1%
Net carbs 11.4g 0g N/A
Sugar 2.62g 0g N/A
Vitamin A 3µg 4µg 0%
Trans fat 0.066g N/A
Tryptophan 0.348mg 0.282mg 0%
Threonine 0.928mg 1.043mg 0%
Isoleucine 1.139mg 1.123mg 0%
Leucine 1.659mg 1.952mg 0%
Lysine 0.937mg 2.109mg 0%
Methionine 0.494mg 0.65mg 0%
Phenylalanine 1.169mg 0.985mg 0%
Valine 1.315mg 1.2mg 0%
Histidine 0.632mg 0.965mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0g 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0g 0.065g N/A
Omega-6 - Linoleic acid 0.922g 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
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more FatsFats +258.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +531.3%
Contains more ProteinProtein +14.1%
Contains more WaterWater +1199.2%

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
39% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 g
Contains more Mono. FatMonounsaturated fat +279.1%
Contains more Poly. FatPolyunsaturated fat +1121.6%
~equal in Saturated fat ~4.339g

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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. 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.