Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sunflower seeds
  5. Compare
  6. Sunflower seeds vs. Rosemary

Sunflower seeds vs. Rosemary — In-Depth Nutrition Comparison

Compare

How are sunflower seeds and rosemary different?

  • Sunflower seeds are higher in copper, vitamin B1, phosphorus, vitamin B6, magnesium, vitamin B3, manganese, zinc, and folate; however, rosemary is richer in vitamin A.
  • Daily need coverage for copper for sunflower seeds is 167% higher.
  • Sunflower seeds contain 41 times more vitamin B1 than rosemary. While sunflower seeds contain 1.48mg of vitamin B1, rosemary contains only 0.036mg.
  • Sunflower seeds have a lower glycemic index (20) than rosemary (70).

Seeds, sunflower seed kernels, dried and Rosemary, fresh are the varieties used in this article.

Infographic

Sunflower seeds vs Rosemary 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 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Contains more MagnesiumMagnesium +257.1%
Contains more CopperCopper +498%
Contains more ZincZinc +437.6%
Contains more PhosphorusPhosphorus +900%
Contains less SodiumSodium -65.4%
Contains more ManganeseManganese +103.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +306.4%
Contains more IronIron +26.7%
~equal in Potassium ~668mg

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 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4011.1%
Contains more Vitamin B2Vitamin B2 +133.6%
Contains more Vitamin B3Vitamin B3 +813.9%
Contains more Vitamin B5Vitamin B5 +40.5%
Contains more Vitamin B6Vitamin B6 +300.3%
Contains more FolateFolate +108.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1457.1%
Contains more Vitamin AVitamin A +4766.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Rosemary DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.301mg 167%
Polyunsaturated fat 23.137g 0.901g 148%
Vitamin B1 1.48mg 0.036mg 120%
Selenium 53µg 96%
Phosphorus 660mg 66mg 85%
Vitamin B6 1.345mg 0.336mg 78%
Fats 51.46g 5.86g 70%
Magnesium 325mg 91mg 56%
Vitamin B3 8.335mg 0.912mg 46%
Monounsaturated fat 18.528g 1.16g 43%
Manganese 1.95mg 0.96mg 43%
Zinc 5mg 0.93mg 37%
Protein 20.78g 3.31g 35%
Folate 227µg 109µg 30%
Calcium 78mg 317mg 24%
Calories 584kcal 131kcal 23%
Vitamin C 1.4mg 21.8mg 23%
Fiber 8.6g 14.1g 22%
Iron 5.25mg 6.65mg 18%
Vitamin A 3µg 146µg 16%
Vitamin B2 0.355mg 0.152mg 16%
Choline 55.1mg 10%
Saturated fat 4.455g 2.838g 7%
Vitamin B5 1.13mg 0.804mg 7%
Potassium 645mg 668mg 1%
Sodium 9mg 26mg 1%
Net carbs 11.4g 6.6g N/A
Carbs 20g 20.7g 0%
Sugar 2.62g N/A
Tryptophan 0.348mg 0.051mg 0%
Threonine 0.928mg 0.136mg 0%
Isoleucine 1.139mg 0.136mg 0%
Leucine 1.659mg 0.249mg 0%
Lysine 0.937mg 0.143mg 0%
Methionine 0.494mg 0.047mg 0%
Phenylalanine 1.169mg 0.169mg 0%
Valine 1.315mg 0.165mg 0%
Histidine 0.632mg 0.066mg 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
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more ProteinProtein +527.8%
Contains more FatsFats +778.2%
Contains more OtherOther +28.4%
Contains more WaterWater +1332.8%
~equal in Carbs ~20.7g

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
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
Contains more Mono. FatMonounsaturated fat +1497.2%
Contains more Poly. FatPolyunsaturated fat +2467.9%
Contains less Sat. FatSaturated fat -36.3%

People also compare

Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds
Rosemary
Rosemary vs Peppermint
Peppermint
Rosemary
Rosemary vs Turmeric
Turmeric
Rosemary
Rosemary vs Tarragon
Tarragon

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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.