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Sunflower seeds vs. Raisin — In-Depth Nutrition Comparison

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The main differences between sunflower seeds and raisins

  • Sunflower seeds are richer than raisins in vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, manganese, magnesium, folate, and vitamin B3.
  • Daily need coverage for vitamin E for sunflower seeds is 234% higher.
  • Sunflower seeds contain 88 times more selenium than raisins. Sunflower seeds contain 53µg of selenium, while raisins contain 0.6µg.
  • Sunflower seeds have a lower glycemic index than raisins.

Food types used in this article are Seeds, sunflower seed kernels, dried and Raisins, seedless.

Infographic

Sunflower seeds vs Raisin 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%
Raisin
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more MagnesiumMagnesium +915.6%
Contains more CalciumCalcium +56%
Contains more IronIron +179.3%
Contains more CopperCopper +466%
Contains more ZincZinc +2172.7%
Contains more PhosphorusPhosphorus +553.5%
Contains less SodiumSodium -18.2%
Contains more ManganeseManganese +552.2%
Contains more SeleniumSelenium +8733.3%
Contains more PotassiumPotassium +16.1%

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%
Raisin
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +29208.3%
Contains more Vitamin B1Vitamin B1 +1296.2%
Contains more Vitamin B2Vitamin B2 +184%
Contains more Vitamin B3Vitamin B3 +988.1%
Contains more Vitamin B5Vitamin B5 +1089.5%
Contains more Vitamin B6Vitamin B6 +673%
Contains more FolateFolate +4440%
Contains more CholineCholine +396.4%
Contains more Vitamin CVitamin C +64.3%
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
Raisin
2
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more ProteinProtein +576.9%
Contains more FatsFats +11087%
Contains more OtherOther +62.9%
Contains more CarbsCarbs +295.9%
Contains more WaterWater +226.2%

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
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Mono. FatMonounsaturated fat +36229.4%
Contains more Poly. FatPolyunsaturated fat +62432.4%
Contains less Sat. FatSaturated fat -98.7%

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
Raisin
3
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +455.6%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~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 Raisin
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Raisin DV% diff.
Vitamin E 35.17mg 0.12mg 234%
Copper 1.8mg 0.318mg 165%
Polyunsaturated fat 23.137g 0.037g 154%
Vitamin B1 1.48mg 0.106mg 115%
Selenium 53µg 0.6µg 95%
Vitamin B6 1.345mg 0.174mg 90%
Phosphorus 660mg 101mg 80%
Fats 51.46g 0.46g 78%
Manganese 1.95mg 0.299mg 72%
Magnesium 325mg 32mg 70%
Folate 227µg 5µg 56%
Vitamin B3 8.335mg 0.766mg 47%
Monounsaturated fat 18.528g 0.051g 46%
Zinc 5mg 0.22mg 43%
Iron 5.25mg 1.88mg 42%
Fructose 29.68g 37%
Protein 20.78g 3.07g 35%
Vitamin B5 1.13mg 0.095mg 21%
Fiber 8.6g 3.7g 20%
Saturated fat 4.455g 0.058g 20%
Carbs 20g 79.18g 20%
Vitamin B2 0.355mg 0.125mg 18%
Calories 584kcal 299kcal 14%
Choline 55.1mg 11.1mg 8%
Vitamin K 0µg 3.5µg 3%
Potassium 645mg 749mg 3%
Calcium 78mg 50mg 3%
Vitamin C 1.4mg 2.3mg 1%
Starch 2.7g 1%
Net carbs 11.4g 75.48g N/A
Sugar 2.62g 59.19g N/A
Sodium 9mg 11mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.05mg 0%
Threonine 0.928mg 0.077mg 0%
Isoleucine 1.139mg 0.057mg 0%
Leucine 1.659mg 0.096mg 0%
Lysine 0.937mg 0.084mg 0%
Methionine 0.494mg 0.021mg 0%
Phenylalanine 1.169mg 0.065mg 0%
Valine 1.315mg 0.083mg 0%
Histidine 0.632mg 0.072mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Raisin
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
11%
Raisin
Minerals Daily Need Coverage Score
207%
Sunflower seeds
37%
Raisin

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 56.57g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 44)
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 Saturated fat?
Raisin
Raisin is lower in Saturated fat (difference - 4.397g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $0.6)
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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.