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Sunflower seeds vs. Radish — In-Depth Nutrition Comparison

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A recap on differences between sunflower seeds and radish

  • Sunflower seeds are higher than radish in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and vitamin B3.
  • Sunflower seeds cover your daily vitamin E needs 234% more than radish.
  • Sunflower seeds contain 123 times more vitamin B1 than radish. While sunflower seeds contain 1.48mg of vitamin B1, radish contains only 0.012mg.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Radishes, raw.

Infographic

Sunflower seeds vs Radish 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%
Radish
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 7.5% 21% 13% 17% 7.6% 8.6% 5.1% 9% 3.3%
Contains more MagnesiumMagnesium +3150%
Contains more CalciumCalcium +212%
Contains more PotassiumPotassium +176.8%
Contains more IronIron +1444.1%
Contains more CopperCopper +3500%
Contains more ZincZinc +1685.7%
Contains more PhosphorusPhosphorus +3200%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +2726.1%
Contains more SeleniumSelenium +8733.3%

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%
Radish
2
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 49% 0% 0% 0% 3% 9% 4.8% 9.9% 16% 0% 3.3% 19% 3.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +12233.3%
Contains more Vitamin B2Vitamin B2 +810.3%
Contains more Vitamin B3Vitamin B3 +3181.5%
Contains more Vitamin B5Vitamin B5 +584.8%
Contains more Vitamin B6Vitamin B6 +1794.4%
Contains more FolateFolate +808%
Contains more CholineCholine +747.7%
Contains more Vitamin CVitamin C +957.1%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Radish
1
3% 95%
Protein: 0.68 g
Fats: 0.1 g
Carbs: 3.4 g
Water: 95.27 g
Other: 0.55 g
Contains more ProteinProtein +2955.9%
Contains more FatsFats +51360%
Contains more CarbsCarbs +488.2%
Contains more OtherOther +450.9%
Contains more WaterWater +1914.2%

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
Radish
1
33% 18% 49%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +108888.2%
Contains more Poly. FatPolyunsaturated fat +48102.1%
Contains less Sat. FatSaturated fat -99.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Radish
2
5% 56% 38%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 1.05 g
Fructose: 0.71 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +2400%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Radish
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Radish DV% diff.
Vitamin E 35.17mg 0mg 234%
Copper 1.8mg 0.05mg 194%
Polyunsaturated fat 23.137g 0.048g 154%
Vitamin B1 1.48mg 0.012mg 122%
Vitamin B6 1.345mg 0.071mg 98%
Selenium 53µg 0.6µg 95%
Phosphorus 660mg 20mg 91%
Manganese 1.95mg 0.069mg 82%
Fats 51.46g 0.1g 79%
Magnesium 325mg 10mg 75%
Iron 5.25mg 0.34mg 61%
Vitamin B3 8.335mg 0.254mg 51%
Folate 227µg 25µg 51%
Monounsaturated fat 18.528g 0.017g 46%
Zinc 5mg 0.28mg 43%
Protein 20.78g 0.68g 40%
Fiber 8.6g 1.6g 28%
Calories 584kcal 16kcal 28%
Vitamin B2 0.355mg 0.039mg 24%
Saturated fat 4.455g 0.032g 20%
Vitamin B5 1.13mg 0.165mg 19%
Vitamin C 1.4mg 14.8mg 15%
Potassium 645mg 233mg 12%
Choline 55.1mg 6.5mg 9%
Carbs 20g 3.4g 6%
Calcium 78mg 25mg 5%
Fructose 0.71g 1%
Vitamin K 0µg 1.3µg 1%
Sodium 9mg 39mg 1%
Net carbs 11.4g 1.8g N/A
Sugar 2.62g 1.86g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.009mg 0%
Threonine 0.928mg 0.023mg 0%
Isoleucine 1.139mg 0.02mg 0%
Leucine 1.659mg 0.031mg 0%
Lysine 0.937mg 0.033mg 0%
Methionine 0.494mg 0.01mg 0%
Phenylalanine 1.169mg 0.036mg 0%
Valine 1.315mg 0.035mg 0%
Histidine 0.632mg 0.013mg 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 Radish
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
9%
Radish
Minerals Daily Need Coverage Score
207%
Sunflower seeds
10%
Radish

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 12)
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?
Radish
Radish is lower in Sugar (difference - 0.76g)
Which food is lower in Saturated fat?
Radish
Radish is lower in Saturated fat (difference - 4.423g)
Which food is cheaper?
Radish
Radish is cheaper (difference - $1.3)
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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Radish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169276/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.