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. Rum

Sunflower seeds vs. Rum — In-Depth Nutrition Comparison

Compare

What are the main differences between sunflower seeds and rum?

  • Rum has less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 234% higher.
  • Rum has a lower glycemic index than sunflower seeds.

We used Seeds, sunflower seed kernels, dried and Alcoholic beverage, distilled, rum, 80 proof types in this comparison.

Infographic

Sunflower seeds vs Rum 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%
Rum
Rum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0.18% 4.5% 17% 1.9% 2.1% 0.13% 2.3% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +32150%
Contains more IronIron +4275%
Contains more CopperCopper +3500%
Contains more ZincZinc +7042.9%
Contains more PhosphorusPhosphorus +13100%
Contains more ManganeseManganese +10733.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -88.9%

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%
Rum
Rum
0
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 0% 0% 0% 0% 2% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +18400%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Rum DV% diff.
Vitamin E 35.17mg 0mg 234%
Copper 1.8mg 0.05mg 194%
Polyunsaturated fat 23.137g 0g 154%
Vitamin B1 1.48mg 0.008mg 123%
Vitamin B6 1.345mg 0mg 103%
Selenium 53µg 0µg 96%
Phosphorus 660mg 5mg 94%
Manganese 1.95mg 0.018mg 84%
Fats 51.46g 0g 79%
Magnesium 325mg 0mg 77%
Iron 5.25mg 0.12mg 64%
Folate 227µg 0µg 57%
Vitamin B3 8.335mg 0mg 52%
Monounsaturated fat 18.528g 0g 46%
Zinc 5mg 0.07mg 45%
Protein 20.78g 0g 42%
Fiber 8.6g 0g 34%
Vitamin B2 0.355mg 0mg 27%
Vitamin B5 1.13mg 0mg 23%
Saturated fat 4.455g 0g 20%
Potassium 645mg 2mg 19%
Calories 584kcal 231kcal 18%
Choline 55.1mg 0mg 10%
Calcium 78mg 0mg 8%
Carbs 20g 0g 7%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 0g N/A
Sugar 2.62g 0g N/A
Sodium 9mg 1mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0mg 0%
Threonine 0.928mg 0mg 0%
Isoleucine 1.139mg 0mg 0%
Leucine 1.659mg 0mg 0%
Lysine 0.937mg 0mg 0%
Methionine 0.494mg 0mg 0%
Phenylalanine 1.169mg 0mg 0%
Valine 1.315mg 0mg 0%
Histidine 0.632mg 0mg 0%
Omega-3 - EPA 0.014g 0g 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
Rum
Rum
2
67% 33%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 66.6 g
Other: 33.4 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +1308%
Contains more OtherOther +1002.3%

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
Rum
Rum vs Vodka
Vodka
Rum
Rum vs Whisky
Whisky
Rum
Rum vs Wine
Wine

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. Rum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174817/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.