Sunflower seeds vs. Mangosteen — In-Depth Nutrition Comparison
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Summary of differences between sunflower seeds and mangosteen
- Mangosteen has less copper, vitamin B1, vitamin B6, phosphorus, manganese, magnesium, iron, vitamin B3, folate, and zinc than sunflower seeds.
- Sunflower seeds cover your daily need for copper, 192% more than mangosteen.
- Sunflower seeds have 83 times more phosphorus than mangosteen. While sunflower seeds have 660mg of phosphorus, mangosteen has only 8mg.
- The glycemic index of mangosteen is higher.
These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Mangosteen, canned, syrup pack.
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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.
| Contains more MagnesiumMagnesium | +2400% |
| Contains more CalciumCalcium | +550% |
| Contains more PotassiumPotassium | +1243.8% |
| Contains more IronIron | +1650% |
| Contains more CopperCopper | +2508.7% |
| Contains more ZincZinc | +2281% |
| Contains more PhosphorusPhosphorus | +8150% |
| Contains more ManganeseManganese | +1811.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -22.2% |
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.
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2640.7% |
| Contains more Vitamin B2Vitamin B2 | +557.4% |
| Contains more Vitamin B3Vitamin B3 | +2814.3% |
| Contains more Vitamin B5Vitamin B5 | +3431.3% |
| Contains more Vitamin B6Vitamin B6 | +7372.2% |
| Contains more FolateFolate | +632.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +107.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Copper | 1.8mg | 0.069mg | 192% |
| Polyunsaturated fat | 23.137g | 154% | |
| Vitamin B1 | 1.48mg | 0.054mg | 119% |
| Vitamin B6 | 1.345mg | 0.018mg | 102% |
| Selenium | 53µg | 96% | |
| Phosphorus | 660mg | 8mg | 93% |
| Manganese | 1.95mg | 0.102mg | 80% |
| Fats | 51.46g | 0.58g | 78% |
| Magnesium | 325mg | 13mg | 74% |
| Iron | 5.25mg | 0.3mg | 62% |
| Vitamin B3 | 8.335mg | 0.286mg | 50% |
| Folate | 227µg | 31µg | 49% |
| Monounsaturated fat | 18.528g | 46% | |
| Zinc | 5mg | 0.21mg | 44% |
| Protein | 20.78g | 0.41g | 41% |
| Fiber | 8.6g | 1.8g | 27% |
| Calories | 584kcal | 73kcal | 26% |
| Vitamin B2 | 0.355mg | 0.054mg | 23% |
| Vitamin B5 | 1.13mg | 0.032mg | 22% |
| Saturated fat | 4.455g | 20% | |
| Potassium | 645mg | 48mg | 18% |
| Choline | 55.1mg | 10% | |
| Calcium | 78mg | 12mg | 7% |
| Vitamin C | 1.4mg | 2.9mg | 2% |
| Carbs | 20g | 17.91g | 1% |
| Net carbs | 11.4g | 16.11g | N/A |
| Sugar | 2.62g | N/A | |
| Sodium | 9mg | 7mg | 0% |
| Vitamin A | 3µg | 2µg | 0% |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0% | |
| Isoleucine | 1.139mg | 0% | |
| Leucine | 1.659mg | 0% | |
| Lysine | 0.937mg | 0% | |
| Methionine | 0.494mg | 0% | |
| Phenylalanine | 1.169mg | 0% | |
| Valine | 1.315mg | 0% | |
| Histidine | 0.632mg | 0% | |
| Omega-3 - EPA | 0.014g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
0.41 g
Fats:
0.58 g
Carbs:
17.91 g
Water:
80.94 g
Other:
0.16 g
| Contains more ProteinProtein | +4968.3% |
| Contains more FatsFats | +8772.4% |
| Contains more CarbsCarbs | +11.7% |
| Contains more OtherOther | +1793.8% |
| Contains more WaterWater | +1611.2% |
