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  6. Sunflower seeds vs. Salami

Sunflower seeds vs. Salami — In-Depth Nutrition Comparison

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A recap on differences between sunflower seeds and salami

  • Sunflower seeds are higher in vitamin E, copper, vitamin B1, magnesium, vitamin B6, phosphorus, folate, and iron, yet salami is higher in vitamin B12.
  • Sunflower seeds cover your daily vitamin E needs 233% more than salami.
  • Sunflower seeds contain 76 times more folate than salami. While sunflower seeds contain 227µg of folate, salami contains only 3µg.
  • The amount of sodium in sunflower seeds is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Salami, cooked, beef, and pork.

Infographic

Sunflower seeds vs Salami 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%
Salami
Salami
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 4.5% 28% 59% 119% 80% 82% 227% 128% 171%
Contains more MagnesiumMagnesium +1610.5%
Contains more CalciumCalcium +420%
Contains more PotassiumPotassium +104.1%
Contains more IronIron +236.5%
Contains more CopperCopper +404.2%
Contains more ZincZinc +70.6%
Contains more PhosphorusPhosphorus +245.5%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +99.4%
Contains more SeleniumSelenium +69.3%

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% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Salami
Salami
4
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% 4.4% 15% 92% 82% 113% 72% 106% 190% 8% 2.3% 51%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +15886.4%
Contains more Vitamin B1Vitamin B1 +303.3%
Contains more Vitamin B3Vitamin B3 +37.7%
Contains more Vitamin B6Vitamin B6 +193%
Contains more FolateFolate +7466.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +69.7%
~equal in Vitamin B2 ~0.357mg
~equal in Vitamin B5 ~1.201mg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Salami DV% diff.
Vitamin E 35.17mg 0.22mg 233%
Copper 1.8mg 0.357mg 160%
Polyunsaturated fat 23.137g 2.529g 137%
Vitamin B1 1.48mg 0.367mg 93%
Sodium 9mg 1740mg 75%
Magnesium 325mg 19mg 73%
Vitamin B6 1.345mg 0.459mg 68%
Phosphorus 660mg 191mg 67%
Vitamin B12 0µg 1.52µg 63%
Folate 227µg 3µg 56%
Iron 5.25mg 1.56mg 46%
Manganese 1.95mg 0.978mg 42%
Fats 51.46g 25.9g 39%
Selenium 53µg 31.3µg 39%
Fiber 8.6g 0g 34%
Cholesterol 0mg 89mg 30%
Saturated fat 4.455g 9.316g 22%
Monounsaturated fat 18.528g 11.127g 19%
Zinc 5mg 2.93mg 19%
Vitamin B3 8.335mg 6.053mg 14%
Calories 584kcal 336kcal 12%
Potassium 645mg 316mg 10%
Choline 55.1mg 93.5mg 7%
Calcium 78mg 15mg 6%
Carbs 20g 2.4g 6%
Vitamin D 0µg 1µg 5%
Vitamin D 0IU 41IU 5%
Vitamin K 0µg 3.2µg 3%
Protein 20.78g 21.85g 2%
Vitamin C 1.4mg 0mg 2%
Vitamin B5 1.13mg 1.201mg 1%
Net carbs 11.4g 2.4g N/A
Sugar 2.62g 0.96g N/A
Vitamin A 3µg 0µg 0%
Vitamin B2 0.355mg 0.357mg 0%
Trans fat 0.586g N/A
Tryptophan 0.348mg 0.114mg 0%
Threonine 0.928mg 0.521mg 0%
Isoleucine 1.139mg 0.675mg 0%
Leucine 1.659mg 0.929mg 0%
Lysine 0.937mg 1.107mg 0%
Methionine 0.494mg 0.301mg 0%
Phenylalanine 1.169mg 0.481mg 0%
Valine 1.315mg 0.668mg 0%
Histidine 0.632mg 0.359mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - ALA 0.126g N/A
Omega-6 - Eicosadienoic acid 0g 0.084g N/A
Omega-6 - Linoleic acid 2.104g 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
Salami
Salami
3
22% 26% 2% 45% 5%
Protein: 21.85 g
Fats: 25.9 g
Carbs: 2.4 g
Water: 45.19 g
Other: 4.66 g
Contains more FatsFats +98.7%
Contains more CarbsCarbs +733.3%
Contains more WaterWater +855.4%
Contains more OtherOther +53.8%
~equal in Protein ~21.85g

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
Salami
Salami
0
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
Contains less Sat. FatSaturated fat -52.2%
Contains more Mono. FatMonounsaturated fat +66.5%
Contains more Poly. FatPolyunsaturated fat +814.9%

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
Salami
Salami
1
46% 54%
Starch: 0 g
Sucrose: 0.44 g
Glucose: 0.52 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +468.2%
Contains more GlucoseGlucose +∞%
~equal in Starch ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/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.