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  6. Sunflower seeds vs. Savoy cabbage

Sunflower seeds vs. Savoy cabbage — In-Depth Nutrition Comparison

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Significant differences between sunflower seeds and savoy cabbage

  • Sunflower seeds have more vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, manganese, magnesium, and iron; however, savoy cabbage is richer in vitamin K.
  • Sunflower seeds cover your daily vitamin E needs 233% more than savoy cabbage.
  • Savoy cabbage has 59 times less selenium than sunflower seeds. Sunflower seeds have 53µg of selenium, while savoy cabbage has 0.9µg.
  • Savoy cabbage has a higher glycemic index. The glycemic index of savoy cabbage is 32, while the glycemic index of sunflower seeds is 20.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Cabbage, savoy, raw.

Infographic

Sunflower seeds vs Savoy cabbage 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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Contains more MagnesiumMagnesium +1060.7%
Contains more CalciumCalcium +122.9%
Contains more PotassiumPotassium +180.4%
Contains more IronIron +1212.5%
Contains more CopperCopper +2803.2%
Contains more ZincZinc +1751.9%
Contains more PhosphorusPhosphorus +1471.4%
Contains less SodiumSodium -67.9%
Contains more ManganeseManganese +983.3%
Contains more SeleniumSelenium +5788.9%

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%
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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Contains more Vitamin EVitamin E +20588.2%
Contains more Vitamin B1Vitamin B1 +2014.3%
Contains more Vitamin B2Vitamin B2 +1083.3%
Contains more Vitamin B3Vitamin B3 +2678.3%
Contains more Vitamin B5Vitamin B5 +504.3%
Contains more Vitamin B6Vitamin B6 +607.9%
Contains more FolateFolate +183.8%
Contains more CholineCholine +348%
Contains more Vitamin CVitamin C +2114.3%
Contains more Vitamin AVitamin A +1566.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Savoy cabbage DV% diff.
Vitamin E 35.17mg 0.17mg 233%
Copper 1.8mg 0.062mg 193%
Polyunsaturated fat 23.137g 0.049g 154%
Vitamin B1 1.48mg 0.07mg 118%
Selenium 53µg 0.9µg 95%
Vitamin B6 1.345mg 0.19mg 89%
Phosphorus 660mg 42mg 88%
Fats 51.46g 0.1g 79%
Manganese 1.95mg 0.18mg 77%
Magnesium 325mg 28mg 71%
Iron 5.25mg 0.4mg 61%
Vitamin K 0µg 68.8µg 57%
Vitamin B3 8.335mg 0.3mg 50%
Monounsaturated fat 18.528g 0.007g 46%
Zinc 5mg 0.27mg 43%
Protein 20.78g 2g 38%
Folate 227µg 80µg 37%
Vitamin C 1.4mg 31mg 33%
Calories 584kcal 27kcal 28%
Vitamin B2 0.355mg 0.03mg 25%
Fiber 8.6g 3.1g 22%
Saturated fat 4.455g 0.013g 20%
Vitamin B5 1.13mg 0.187mg 19%
Potassium 645mg 230mg 12%
Choline 55.1mg 12.3mg 8%
Vitamin A 3µg 50µg 5%
Carbs 20g 6.1g 5%
Calcium 78mg 35mg 4%
Sodium 9mg 28mg 1%
Net carbs 11.4g 3g N/A
Sugar 2.62g 2.27g N/A
Tryptophan 0.348mg 0.02mg 0%
Threonine 0.928mg 0.069mg 0%
Isoleucine 1.139mg 0.101mg 0%
Leucine 1.659mg 0.103mg 0%
Lysine 0.937mg 0.094mg 0%
Methionine 0.494mg 0.02mg 0%
Phenylalanine 1.169mg 0.064mg 0%
Valine 1.315mg 0.085mg 0%
Histidine 0.632mg 0.041mg 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
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more ProteinProtein +939%
Contains more FatsFats +51360%
Contains more CarbsCarbs +227.9%
Contains more OtherOther +278.8%
Contains more WaterWater +1823.9%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Contains more Mono. FatMonounsaturated fat +264585.7%
Contains more Poly. FatPolyunsaturated fat +47118.4%
Contains less Sat. FatSaturated fat -99.7%

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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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.