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  6. Sunflower seeds vs. Rambutan

Sunflower seeds vs. Rambutan — In-Depth Nutrition Comparison

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What are the differences between sunflower seeds and rambutan?

  • Sunflower seeds are richer than rambutan in copper, vitamin B1, vitamin B6, phosphorus, magnesium, manganese, iron, folate, zinc, and vitamin B3.
  • Sunflower seeds' daily need coverage for copper is 193% more.
  • Sunflower seeds have 114 times more vitamin B1 than rambutan. While sunflower seeds have 1.48mg of vitamin B1, rambutan has only 0.013mg.
  • The glycemic index of sunflower seeds is lower.

We used Seeds, sunflower seed kernels, dried and Rambutan, canned, syrup pack types in this article.

Infographic

Sunflower seeds vs Rambutan 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 5% 6.6% 3.7% 13% 22% 2.2% 3.9% 1.4% 45% 0%
Contains more MagnesiumMagnesium +4542.9%
Contains more CalciumCalcium +254.5%
Contains more PotassiumPotassium +1435.7%
Contains more IronIron +1400%
Contains more CopperCopper +2627.3%
Contains more ZincZinc +6150%
Contains more PhosphorusPhosphorus +7233.3%
Contains less SodiumSodium -18.2%
Contains more ManganeseManganese +468.5%
Contains more SeleniumSelenium +∞%

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 16% 0% 0% 0% 3.3% 5.1% 25% 1.1% 4.6% 0% 0% 6% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +11284.6%
Contains more Vitamin B2Vitamin B2 +1513.6%
Contains more Vitamin B3Vitamin B3 +516.5%
Contains more Vitamin B5Vitamin B5 +6177.8%
Contains more Vitamin B6Vitamin B6 +6625%
Contains more FolateFolate +2737.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +250%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Rambutan DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.066mg 193%
Polyunsaturated fat 23.137g 154%
Vitamin B1 1.48mg 0.013mg 122%
Vitamin B6 1.345mg 0.02mg 102%
Selenium 53µg 96%
Phosphorus 660mg 9mg 93%
Fats 51.46g 0.21g 79%
Magnesium 325mg 7mg 76%
Manganese 1.95mg 0.343mg 70%
Iron 5.25mg 0.35mg 61%
Folate 227µg 8µg 55%
Monounsaturated fat 18.528g 46%
Zinc 5mg 0.08mg 45%
Vitamin B3 8.335mg 1.352mg 44%
Protein 20.78g 0.65g 40%
Fiber 8.6g 0.9g 31%
Vitamin B2 0.355mg 0.022mg 26%
Calories 584kcal 82kcal 25%
Vitamin B5 1.13mg 0.018mg 22%
Saturated fat 4.455g 20%
Potassium 645mg 42mg 18%
Choline 55.1mg 10%
Calcium 78mg 22mg 6%
Vitamin C 1.4mg 4.9mg 4%
Carbs 20g 20.87g 0%
Net carbs 11.4g 19.97g N/A
Sugar 2.62g N/A
Sodium 9mg 11mg 0%
Vitamin A 3µg 0µg 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
21% 78%
Protein: 0.65 g
Fats: 0.21 g
Carbs: 20.87 g
Water: 78.04 g
Other: 0.23 g
Contains more ProteinProtein +3096.9%
Contains more FatsFats +24404.8%
Contains more OtherOther +1217.4%
Contains more WaterWater +1549.9%
~equal in Carbs ~20.87g

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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. Rambutan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168167/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.