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  6. Sunflower seeds vs. Mayonnaise

Sunflower seeds vs. Mayonnaise — In-Depth Nutrition Comparison

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Differences between Sunflower seeds and Mayonnaise

  • Sunflower seeds have more Vitamin E, Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, and Iron, while Mayonnaise have more Vitamin K.
  • Sunflower seeds' daily need coverage for Vitamin E is 213% higher.
  • Mayonnaise contains 325 times less Magnesium than Sunflower seeds. Sunflower seeds contain 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 seeds vs Mayonnaise 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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +32400%
Contains more CalciumCalcium +875%
Contains more PotassiumPotassium +3125%
Contains more IronIron +2400%
Contains more CopperCopper +9373.7%
Contains more ZincZinc +3233.3%
Contains more PhosphorusPhosphorus +3042.9%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +27757.1%
Contains more SeleniumSelenium +2204.3%

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% 3% 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 0% 3.9% 66% 6% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +972.3%
Contains more Vitamin B1Vitamin B1 +14700%
Contains more Vitamin B2Vitamin B2 +1768.4%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +557%
Contains more Vitamin B6Vitamin B6 +16712.5%
Contains more FolateFolate +4440%
Contains more CholineCholine +61.1%
Contains more Vitamin AVitamin A +30%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

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
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +2064.6%
Contains more CarbsCarbs +3408.8%
Contains more OtherOther +53.8%
Contains more FatsFats +45.5%
Contains more WaterWater +357.7%

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
16% 23% 61%
Saturated Fat: Sat. Fat 11.703 g
Monounsaturated Fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated Fat -61.9%
Contains more Poly. FatPolyunsaturated fat +93.2%
~equal in Monounsaturated Fat ~16.843g

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
84% 7% 9%
Starch: 0 g
Sucrose: 0.48 g
Glucose: 0.04 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +420.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~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 Mayonnaise
Lower in Cholesterol ok
Lower in Sodium 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 seeds Mayonnaise Opinion
Calories 584kcal 680kcal Mayonnaise
Protein 20.78g 0.96g Sunflower seeds
Fats 51.46g 74.85g Mayonnaise
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 0.57g Sunflower seeds
Carbs 20g 0.57g Sunflower seeds
Cholesterol 0mg 42mg Sunflower seeds
Vitamin D 0IU 7IU Mayonnaise
Magnesium 325mg 1mg Sunflower seeds
Calcium 78mg 8mg Sunflower seeds
Potassium 645mg 20mg Sunflower seeds
Iron 5.25mg 0.21mg Sunflower seeds
Sugar 2.62g 0.57g Mayonnaise
Fiber 8.6g 0g Sunflower seeds
Copper 1.8mg 0.019mg Sunflower seeds
Zinc 5mg 0.15mg Sunflower seeds
Phosphorus 660mg 21mg Sunflower seeds
Sodium 9mg 635mg Sunflower seeds
Vitamin A 50IU 65IU Mayonnaise
Vitamin A 3µg 16µg Mayonnaise
Vitamin E 35.17mg 3.28mg Sunflower seeds
Vitamin D 0µg 0.2µg Mayonnaise
Manganese 1.95mg 0.007mg Sunflower seeds
Selenium 53µg 2.3µg Sunflower seeds
Vitamin B1 1.48mg 0.01mg Sunflower seeds
Vitamin B2 0.355mg 0.019mg Sunflower seeds
Vitamin B3 8.335mg 0mg Sunflower seeds
Vitamin B5 1.13mg 0.172mg Sunflower seeds
Vitamin B6 1.345mg 0.008mg Sunflower seeds
Vitamin B12 0µg 0.12µg Mayonnaise
Vitamin K 0µg 163µg Mayonnaise
Folate 227µg 5µg Sunflower seeds
Trans Fat 0.187g Sunflower seeds
Choline 55.1mg 34.2mg Sunflower seeds
Saturated Fat 4.455g 11.703g Sunflower seeds
Monounsaturated Fat 18.528g 16.843g Sunflower seeds
Polyunsaturated fat 23.137g 44.69g Mayonnaise
Tryptophan 0.348mg 0.017mg Sunflower seeds
Threonine 0.928mg 0.055mg Sunflower seeds
Isoleucine 1.139mg 0.065mg Sunflower seeds
Leucine 1.659mg 0.095mg Sunflower seeds
Lysine 0.937mg 0.072mg Sunflower seeds
Methionine 0.494mg 0.035mg Sunflower seeds
Phenylalanine 1.169mg 0.057mg Sunflower seeds
Valine 1.315mg 0.074mg Sunflower seeds
Histidine 0.632mg 0.026mg Sunflower seeds
Fructose 0.05g Mayonnaise
Omega-3 - EPA 0.014g 0g Sunflower seeds
Omega-3 - DHA 0g 0.005g Mayonnaise
Omega-3 - ALA 5.331g Mayonnaise
Omega-3 - Eicosatrienoic acid 0.002g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g Mayonnaise
Omega-6 - Eicosadienoic acid 0g 0.03g Mayonnaise
Omega-6 - Linoleic acid 38.942g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Mayonnaise
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
41%
Mayonnaise
Minerals Daily Need Coverage Score
207%
Sunflower seeds
13%
Mayonnaise

Comparison summary

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

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. 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.