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Sunflower seed vs Seed - In-Depth Nutrition Comparison

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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
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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
:
4
Seed
Contains more Potassium +58.5%
Contains more Copper +94.8%
Contains less Sodium -43.8%
Contains more Iron +47%
Contains more Calcium +709%
Contains more Phosphorus +30.3%
Equal in Magnesium - 335
Equal in Zinc - 4.58
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Contains more Potassium +58.5%
Contains more Copper +94.8%
Contains less Sodium -43.8%
Contains more Iron +47%
Contains more Calcium +709%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.