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  6. Sunflower seeds vs. Pot roast

Sunflower seeds vs. Pot roast — In-Depth Nutrition Comparison

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How are sunflower seeds and pot roast different?

  • Sunflower seeds are higher in vitamin E, copper, vitamin B1, manganese, vitamin B6, magnesium, phosphorus, folate, and selenium; however, pot roast is richer in vitamin B12.
  • Daily need coverage for vitamin E for sunflower seeds is 231% higher.
  • Sunflower seeds contain 195 times more manganese than pot roast. While sunflower seeds contain 1.95mg of manganese, pot roast contains only 0.01mg.
  • Pot roast has a lower glycemic index (0) than sunflower seeds (20).

Seeds, sunflower seed kernels, dried and Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised are the varieties used in this article.

Infographic

Sunflower seeds vs Pot roast 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% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more MagnesiumMagnesium +1610.5%
Contains more CalciumCalcium +387.5%
Contains more PotassiumPotassium +179.2%
Contains more IronIron +116.9%
Contains more CopperCopper +1718.2%
Contains more PhosphorusPhosphorus +279.3%
Contains less SodiumSodium -80.9%
Contains more ManganeseManganese +19400%
Contains more SeleniumSelenium +96.3%
Contains more ZincZinc +33.2%

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% 0% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6796.1%
Contains more Vitamin B1Vitamin B1 +2408.5%
Contains more Vitamin B2Vitamin B2 +107.6%
Contains more Vitamin B3Vitamin B3 +103%
Contains more Vitamin B5Vitamin B5 +97.9%
Contains more Vitamin B6Vitamin B6 +375.3%
Contains more FolateFolate +2422.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +100%

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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more FatsFats +168.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-30400%
Contains more ProteinProtein +39.3%
Contains more WaterWater +997.3%

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
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -41%
Contains more Mono. FatMonounsaturated fat +126.6%
Contains more Poly. FatPolyunsaturated fat +3167.9%

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 Pot roast
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 Pot roast DV% diff.
Vitamin E 35.17mg 0.51mg 231%
Copper 1.8mg 0.099mg 189%
Polyunsaturated fat 23.137g 0.708g 150%
Vitamin B1 1.48mg 0.059mg 118%
Vitamin B12 0µg 2.13µg 89%
Manganese 1.95mg 0.01mg 84%
Vitamin B6 1.345mg 0.283mg 82%
Magnesium 325mg 19mg 73%
Phosphorus 660mg 174mg 69%
Folate 227µg 9µg 55%
Fats 51.46g 19.17g 50%
Selenium 53µg 27µg 47%
Cholesterol 0mg 116mg 39%
Iron 5.25mg 2.42mg 35%
Fiber 8.6g 0g 34%
Vitamin B3 8.335mg 4.105mg 26%
Monounsaturated fat 18.528g 8.175g 26%
Protein 20.78g 28.94g 16%
Zinc 5mg 6.66mg 15%
Vitamin B2 0.355mg 0.171mg 14%
Saturated fat 4.455g 7.548g 14%
Calories 584kcal 297kcal 14%
Potassium 645mg 231mg 12%
Vitamin B5 1.13mg 0.571mg 11%
Choline 55.1mg 110.2mg 10%
Carbs 20g 0g 7%
Calcium 78mg 16mg 6%
Sodium 9mg 47mg 2%
Vitamin C 1.4mg 0mg 2%
Vitamin K 0µg 1.8µg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 8IU 1%
Net carbs 11.4g 0g N/A
Sugar 2.62g 0g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.19mg 0%
Threonine 0.928mg 1.156mg 0%
Isoleucine 1.139mg 1.317mg 0%
Leucine 1.659mg 2.302mg 0%
Lysine 0.937mg 2.446mg 0%
Methionine 0.494mg 0.754mg 0%
Phenylalanine 1.169mg 1.143mg 0%
Valine 1.315mg 1.436mg 0%
Histidine 0.632mg 0.924mg 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 Pot roast
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
45%
Pot roast
Minerals Daily Need Coverage Score
207%
Sunflower seeds
57%
Pot roast

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 3.093g)
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?
Pot roast
Pot roast is lower in Sugar (difference - 2.62g)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 20)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $1.6)

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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.