Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Sunflower seed vs Seed - In-Depth Nutrition Comparison

Compare

Important differences between Sunflower seed and Seed

  • Sunflower seed has more Vitamin E , Copper, Vitamin B1, Folate, and Vitamin B2, however Seed has more Fiber, Calcium, Manganese, Iron, and Phosphorus.
  • Sunflower seed's daily need coverage for Vitamin E is 231% more.
  • Sunflower seed has 5 times more Folate than Seed. Sunflower seed has 227µg of Folate, while Seed has 49µg.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Seeds, chia seeds, dried.

Infographic

Sunflower seed vs Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +58.5%
Contains less Sodium -43.8%
Contains more Copper +94.8%
Contains more Calcium +709%
Contains more Iron +47%
Contains more Phosphorus +30.3%
Equal in Magnesium - 335
Equal in Zinc - 4.58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains more Potassium +58.5%
Contains less Sodium -43.8%
Contains more Copper +94.8%
Contains more Calcium +709%
Contains more Iron +47%
Contains more Phosphorus +30.3%
Equal in Magnesium - 335
Equal in Zinc - 4.58

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
:
3
Seed
Contains more Vitamin E +6934%
Contains more Vitamin B1 +138.7%
Contains more Vitamin B2 +108.8%
Contains more Folate +363.3%
Contains more Vitamin C +14.3%
Equal in Vitamin A - 54
Equal in Vitamin B3 - 8.83
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% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin E +6934%
Contains more Vitamin B1 +138.7%
Contains more Vitamin B2 +108.8%
Contains more Folate +363.3%
Contains more Vitamin C +14.3%
Equal in Vitamin A - 54
Equal in Vitamin B3 - 8.83

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 Seed
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Seed Opinion
Net carbs 11.4g 7.72g Sunflower seed
Protein 20.78g 16.54g Sunflower seed
Fats 51.46g 30.74g Sunflower seed
Carbs 20g 42.12g Seed
Calories 584kcal 486kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g g Seed
Fiber 8.6g 34.4g Seed
Calcium 78mg 631mg Seed
Iron 5.25mg 7.72mg Seed
Magnesium 325mg 335mg Seed
Phosphorus 660mg 860mg Seed
Potassium 645mg 407mg Sunflower seed
Sodium 9mg 16mg Sunflower seed
Zinc 5mg 4.58mg Sunflower seed
Copper 1.8mg 0.924mg Sunflower seed
Vitamin A 50IU 54IU Seed
Vitamin E 35.17mg 0.5mg Sunflower seed
Vitamin D 0IU IU Sunflower seed
Vitamin D 0µg µg Sunflower seed
Vitamin C 1.4mg 1.6mg Seed
Vitamin B1 1.48mg 0.62mg Sunflower seed
Vitamin B2 0.355mg 0.17mg Sunflower seed
Vitamin B3 8.335mg 8.83mg Seed
Vitamin B5 1.13mg mg Sunflower seed
Vitamin B6 1.345mg mg Sunflower seed
Folate 227µg 49µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sunflower seed
Tryptophan 0.348mg 0.436mg Seed
Threonine 0.928mg 0.709mg Sunflower seed
Isoleucine 1.139mg 0.801mg Sunflower seed
Leucine 1.659mg 1.371mg Sunflower seed
Lysine 0.937mg 0.97mg Seed
Methionine 0.494mg 0.588mg Seed
Phenylalanine 1.169mg 1.016mg Sunflower seed
Valine 1.315mg 0.95mg Sunflower seed
Histidine 0.632mg 0.531mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g 0.14g Sunflower seed
Saturated Fat 4.455g 3.33g Seed
Monounsaturated Fat 18.528g 2.309g Sunflower seed
Polyunsaturated fat 23.137g 23.665g Seed

Which food is preferable for your diet?

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

People also compare

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
35
Seed
Mineral Summary Score
191
Sunflower seed
195
Seed

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
99%
Seed
Carbohydrates
20%
Sunflower seed
42%
Seed
Fats
238%
Sunflower seed
142%
Seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 1.125g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 5)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.