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  6. Sunflower seed vs. Porridge

Sunflower seed vs. Porridge — In-Depth Nutrition Comparison

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How are Sunflower seed and Porridge different?

  • Sunflower seed has more Vitamin E , Copper, Vitamin B1, Vitamin B6, Phosphorus, Selenium, Manganese, Magnesium, Folate, and Vitamin B3 than Porridge.
  • Daily need coverage for Vitamin E from Sunflower seed is 234% higher.

Seeds, sunflower seed kernels, dried and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.

Infographic

Sunflower seed vs Porridge 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
8
:
2
Porridge
Porridge
Contains more Iron +40.4%
Contains more Magnesium +6400%
Contains more Phosphorus +4300%
Contains more Potassium +3931.3%
Contains more Zinc +3746.2%
Contains more Copper +4400%
Contains more Manganese +∞%
Contains more Selenium +1792.9%
Contains more Calcium +11.5%
Contains less Sodium -33.3%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Iron +40.4%
Contains more Magnesium +6400%
Contains more Phosphorus +4300%
Contains more Potassium +3931.3%
Contains more Zinc +3746.2%
Contains more Copper +4400%
Contains more Manganese +∞%
Contains more Selenium +1792.9%
Contains more Calcium +11.5%
Contains less Sodium -33.3%

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.
Sunflower seed
Sunflower seed
9
:
1
Porridge
Porridge
Contains more Vitamin A +∞%
Contains more Vitamin E +175750%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2590.9%
Contains more Vitamin B2 +1320%
Contains more Vitamin B3 +1502.9%
Contains more Vitamin B5 +1491.5%
Contains more Vitamin B6 +10246.2%
Contains more Folate +1791.7%
Contains more Vitamin K +∞%
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%
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +175750%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2590.9%
Contains more Vitamin B2 +1320%
Contains more Vitamin B3 +1502.9%
Contains more Vitamin B5 +1491.5%
Contains more Vitamin B6 +10246.2%
Contains more Folate +1791.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
4
:
1
Porridge
Porridge
Contains more Protein +1343.1%
Contains more Fats +24404.8%
Contains more Carbs +90.1%
Contains more Other +1277.3%
Contains more Water +1752.2%
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
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +1343.1%
Contains more Fats +24404.8%
Contains more Carbs +90.1%
Contains more Other +1277.3%
Contains more Water +1752.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +66071.4%
Contains more Polyunsaturated fat +20195.6%
Contains less Saturated Fat -99.3%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +66071.4%
Contains more Polyunsaturated fat +20195.6%
Contains less Saturated Fat -99.3%

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Porridge Opinion
Net carbs 11.4g 10.02g Sunflower seed
Protein 20.78g 1.44g Sunflower seed
Fats 51.46g 0.21g Sunflower seed
Carbs 20g 10.52g Sunflower seed
Calories 584kcal 50kcal Sunflower seed
Sugar 2.62g 0.03g Porridge
Fiber 8.6g 0.5g Sunflower seed
Calcium 78mg 87mg Porridge
Iron 5.25mg 3.74mg Sunflower seed
Magnesium 325mg 5mg Sunflower seed
Phosphorus 660mg 15mg Sunflower seed
Potassium 645mg 16mg Sunflower seed
Sodium 9mg 6mg Porridge
Zinc 5mg 0.13mg Sunflower seed
Copper 1.8mg 0.04mg Sunflower seed
Manganese 1.95mg 0mg Sunflower seed
Selenium 53µg 2.8µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0.02mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.055mg Sunflower seed
Vitamin B2 0.355mg 0.025mg Sunflower seed
Vitamin B3 8.335mg 0.52mg Sunflower seed
Vitamin B5 1.13mg 0.071mg Sunflower seed
Vitamin B6 1.345mg 0.013mg Sunflower seed
Folate 227µg 12µg Sunflower seed
Vitamin K 0µg 0.1µg Porridge
Tryptophan 0.348mg 0.02mg Sunflower seed
Threonine 0.928mg 0.045mg Sunflower seed
Isoleucine 1.139mg 0.063mg Sunflower seed
Leucine 1.659mg 0.11mg Sunflower seed
Lysine 0.937mg 0.037mg Sunflower seed
Methionine 0.494mg 0.027mg Sunflower seed
Phenylalanine 1.169mg 0.078mg Sunflower seed
Valine 1.315mg 0.07mg Sunflower seed
Histidine 0.632mg 0.033mg Sunflower seed
Saturated Fat 4.455g 0.033g Porridge
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.028g Sunflower seed
Polyunsaturated fat 23.137g 0.114g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Porridge
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
4%
Porridge
Minerals Daily Need Coverage Score
207%
Sunflower seed
21%
Porridge

Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 46)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 2.59g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 4.422g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.