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  6. Sunflower seeds vs. Pork jowl

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

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Differences between sunflower seeds and pork jowl

  • Pork jowl contains less vitamin E, copper, vitamin B6, selenium, vitamin B1, manganese, phosphorus, magnesium, and iron than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 233% higher.
  • Pork jowl contains 390 times less manganese than sunflower seeds. Sunflower seeds contain 1.95mg of manganese, while pork jowl contains 0.005mg.
  • The amount of saturated fat in sunflower seeds is lower.
  • Pork jowl has a lower glycemic index. The glycemic index of pork jowl is 0, while the glycemic index of sunflower seeds is 20.

The food types used in this comparison are Seeds, sunflower seed kernels, dried and Pork, fresh, variety meats and by-products, jowl, raw.

Infographic

Sunflower seeds vs Pork jowl 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 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
Contains more MagnesiumMagnesium +10733.3%
Contains more CalciumCalcium +1850%
Contains more PotassiumPotassium +335.8%
Contains more IronIron +1150%
Contains more CopperCopper +4400%
Contains more ZincZinc +495.2%
Contains more PhosphorusPhosphorus +667.4%
Contains less SodiumSodium -64%
Contains more ManganeseManganese +38900%
Contains more SeleniumSelenium +3433.3%

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% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +12027.6%
Contains more Vitamin B1Vitamin B1 +283.4%
Contains more Vitamin B2Vitamin B2 +50.4%
Contains more Vitamin B3Vitamin B3 +83.8%
Contains more Vitamin B5Vitamin B5 +352%
Contains more Vitamin B6Vitamin B6 +1394.4%
Contains more FolateFolate +22600%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

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
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Contains more ProteinProtein +225.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +66.5%
Contains more FatsFats +35.3%
Contains more WaterWater +369.1%

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
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 g
Contains less Sat. FatSaturated fat -82.4%
Contains more Poly. FatPolyunsaturated fat +185.3%
Contains more Mono. FatMonounsaturated fat +77.5%

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 jowl
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 jowl DV% diff.
Vitamin E 35.17mg 0.29mg 233%
Copper 1.8mg 0.04mg 196%
Polyunsaturated fat 23.137g 8.11g 100%
Vitamin B6 1.345mg 0.09mg 97%
Saturated fat 4.455g 25.26g 95%
Selenium 53µg 1.5µg 94%
Vitamin B1 1.48mg 0.386mg 91%
Manganese 1.95mg 0.005mg 85%
Phosphorus 660mg 86mg 82%
Magnesium 325mg 3mg 77%
Iron 5.25mg 0.42mg 60%
Folate 227µg 1µg 57%
Zinc 5mg 0.84mg 38%
Monounsaturated fat 18.528g 32.89g 36%
Vitamin B12 0µg 0.82µg 34%
Fiber 8.6g 0g 34%
Cholesterol 0mg 90mg 30%
Protein 20.78g 6.38g 29%
Fats 51.46g 69.61g 28%
Vitamin B3 8.335mg 4.535mg 24%
Vitamin B5 1.13mg 0.25mg 18%
Potassium 645mg 148mg 15%
Choline 55.1mg 10%
Vitamin B2 0.355mg 0.236mg 9%
Carbs 20g 0g 7%
Calcium 78mg 4mg 7%
Calories 584kcal 655kcal 4%
Vitamin C 1.4mg 0mg 2%
Sodium 9mg 25mg 1%
Net carbs 11.4g 0g N/A
Sugar 2.62g 0g N/A
Vitamin A 3µg 3µg 0%
Tryptophan 0.348mg 0.021mg 0%
Threonine 0.928mg 0.21mg 0%
Isoleucine 1.139mg 0.168mg 0%
Leucine 1.659mg 0.446mg 0%
Lysine 0.937mg 0.528mg 0%
Methionine 0.494mg 0.095mg 0%
Phenylalanine 1.169mg 0.239mg 0%
Valine 1.315mg 0.305mg 0%
Histidine 0.632mg 0.072mg 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 Pork jowl
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
29%
Pork jowl
Minerals Daily Need Coverage Score
207%
Sunflower seeds
12%
Pork jowl

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 90mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 20.805g)
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 jowl
Pork jowl is lower in Sugar (difference - 2.62g)
Which food is lower in glycemic index?
Pork jowl
Pork jowl is lower in glycemic index (difference - 20)
Which food is cheaper?
Pork jowl
Pork jowl 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 jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.