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Sunflower seed vs Mayonnaise - In-Depth Nutrition Comparison

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Differences between Sunflower seed and Mayonnaise

  • Sunflower seed has more Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, and Iron, while Mayonnaise has more Vitamin K.
  • Sunflower seed's daily need coverage for Vitamin E is 213% higher.
  • Mayonnaise contains 325 times less Magnesium than Sunflower seed. Sunflower seed contains 325mg of Magnesium, while Mayonnaise contains 1mg.

The food types used in this comparison are Seeds, sunflower seed kernels, dried and Salad dressing, mayonnaise, regular.

Infographic

Sunflower seed vs Mayonnaise infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +875%
Contains more Iron +2400%
Contains more Magnesium +32400%
Contains more Phosphorus +3042.9%
Contains more Potassium +3125%
Contains less Sodium -98.6%
Contains more Zinc +3233.3%
Contains more Copper +9373.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 1% 9% 2% 83% 5% 7%
Contains more Calcium +875%
Contains more Iron +2400%
Contains more Magnesium +32400%
Contains more Phosphorus +3042.9%
Contains more Potassium +3125%
Contains less Sodium -98.6%
Contains more Zinc +3233.3%
Contains more Copper +9373.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +972.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14700%
Contains more Vitamin B2 +1768.4%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +557%
Contains more Vitamin B6 +16712.5%
Contains more Folate +4440%
Contains more Vitamin A +30%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 66% 6% 0% 3% 5% 0% 11% 2% 4% 15% 408%
Contains more Vitamin E +972.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14700%
Contains more Vitamin B2 +1768.4%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +557%
Contains more Vitamin B6 +16712.5%
Contains more Folate +4440%
Contains more Vitamin A +30%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Mayonnaise
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sunflower seed Mayonnaise Opinion
Net carbs 11.4g 0.57g Sunflower seed
Protein 20.78g 0.96g Sunflower seed
Fats 51.46g 74.85g Mayonnaise
Carbs 20g 0.57g Sunflower seed
Calories 584kcal 680kcal Mayonnaise
Starch g g
Fructose g 0.05g Mayonnaise
Sugar 2.62g 0.57g Mayonnaise
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 8mg Sunflower seed
Iron 5.25mg 0.21mg Sunflower seed
Magnesium 325mg 1mg Sunflower seed
Phosphorus 660mg 21mg Sunflower seed
Potassium 645mg 20mg Sunflower seed
Sodium 9mg 635mg Sunflower seed
Zinc 5mg 0.15mg Sunflower seed
Copper 1.8mg 0.019mg Sunflower seed
Vitamin A 50IU 65IU Mayonnaise
Vitamin E 35.17mg 3.28mg Sunflower seed
Vitamin D 0IU 7IU Mayonnaise
Vitamin D 0µg 0.2µg Mayonnaise
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.01mg Sunflower seed
Vitamin B2 0.355mg 0.019mg Sunflower seed
Vitamin B3 8.335mg 0mg Sunflower seed
Vitamin B5 1.13mg 0.172mg Sunflower seed
Vitamin B6 1.345mg 0.008mg Sunflower seed
Folate 227µg 5µg Sunflower seed
Vitamin B12 0µg 0.12µg Mayonnaise
Vitamin K 0µg 163µg Mayonnaise
Tryptophan 0.348mg 0.017mg Sunflower seed
Threonine 0.928mg 0.055mg Sunflower seed
Isoleucine 1.139mg 0.065mg Sunflower seed
Leucine 1.659mg 0.095mg Sunflower seed
Lysine 0.937mg 0.072mg Sunflower seed
Methionine 0.494mg 0.035mg Sunflower seed
Phenylalanine 1.169mg 0.057mg Sunflower seed
Valine 1.315mg 0.074mg Sunflower seed
Histidine 0.632mg 0.026mg Sunflower seed
Cholesterol 0mg 42mg Sunflower seed
Trans Fat g 0.187g Sunflower seed
Saturated Fat 4.455g 11.703g Sunflower seed
Monounsaturated Fat 18.528g 16.843g Sunflower seed
Polyunsaturated fat 23.137g 44.69g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Mayonnaise
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
43
Mayonnaise
Mineral Summary Score
191
Sunflower seed
14
Mayonnaise

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
6%
Mayonnaise
Carbohydrates
20%
Sunflower seed
1%
Mayonnaise
Fats
238%
Sunflower seed
345%
Mayonnaise

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 626mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 42mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 7.248g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 2.05g)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $1)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.