Sunflower seeds vs. Flax seeds — In-Depth Nutrition Comparison
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What are the main differences between sunflower seeds and flax seeds?
- Sunflower seeds are richer in vitamin E, vitamin B6, copper, selenium, folate, and vitamin B3, yet flax seeds are richer in fiber, manganese, calcium, and magnesium.
- Sunflower seeds' daily need coverage for vitamin E is 232% higher.
- Sunflower seeds have 3 times more vitamin B6 than flax seeds. Sunflower seeds have 1.345mg of vitamin B6, while flax seeds have 0.473mg.
We used Seeds, sunflower seed kernels, dried and Seeds, flaxseed types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CopperCopper | +47.5% |
| Contains more ZincZinc | +15.2% |
| Contains less SodiumSodium | -70% |
| Contains more SeleniumSelenium | +108.7% |
| Contains more MagnesiumMagnesium | +20.6% |
| Contains more CalciumCalcium | +226.9% |
| Contains more PotassiumPotassium | +26% |
| Contains more ManganeseManganese | +27.3% |
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.
| Contains more Vitamin CVitamin C | +133.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +11245.2% |
| Contains more Vitamin B2Vitamin B2 | +120.5% |
| Contains more Vitamin B3Vitamin B3 | +170.6% |
| Contains more Vitamin B5Vitamin B5 | +14.7% |
| Contains more Vitamin B6Vitamin B6 | +184.4% |
| Contains more FolateFolate | +160.9% |
| Contains more Vitamin B1Vitamin B1 | +11.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +42.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more ProteinProtein | +13.6% |
| Contains more FatsFats | +22.1% |
| Contains more CarbsCarbs | +44.4% |
| Contains more WaterWater | +47.1% |
| Contains more OtherOther | +22.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
| Contains more Mono. FatMonounsaturated fat | +146.2% |
| Contains less Sat. FatSaturated fat | -17.8% |
| Contains more Poly. FatPolyunsaturated fat | +24.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +117.4% |
| Contains more GlucoseGlucose | +∞% |
~equal in
Starch
~0g
~equal in
Fructose
~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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 35.17mg | 0.31mg | 232% |
| Fiber | 8.6g | 27.3g | 75% |
| Vitamin B6 | 1.345mg | 0.473mg | 67% |
| Copper | 1.8mg | 1.22mg | 64% |
| Selenium | 53µg | 25.4µg | 50% |
| Polyunsaturated fat | 23.137g | 28.73g | 37% |
| Folate | 227µg | 87µg | 35% |
| Vitamin B3 | 8.335mg | 3.08mg | 33% |
| Monounsaturated fat | 18.528g | 7.527g | 28% |
| Manganese | 1.95mg | 2.482mg | 23% |
| Calcium | 78mg | 255mg | 18% |
| Magnesium | 325mg | 392mg | 16% |
| Vitamin B2 | 0.355mg | 0.161mg | 15% |
| Fats | 51.46g | 42.16g | 14% |
| Vitamin B1 | 1.48mg | 1.644mg | 14% |
| Zinc | 5mg | 4.34mg | 6% |
| Iron | 5.25mg | 5.73mg | 6% |
| Potassium | 645mg | 813mg | 5% |
| Protein | 20.78g | 18.29g | 5% |
| Choline | 55.1mg | 78.7mg | 4% |
| Vitamin K | 0µg | 4.3µg | 4% |
| Saturated fat | 4.455g | 3.663g | 4% |
| Calories | 584kcal | 534kcal | 3% |
| Vitamin B5 | 1.13mg | 0.985mg | 3% |
| Phosphorus | 660mg | 642mg | 3% |
| Carbs | 20g | 28.88g | 3% |
| Sodium | 9mg | 30mg | 1% |
| Vitamin C | 1.4mg | 0.6mg | 1% |
| Net carbs | 11.4g | 1.58g | N/A |
| Sugar | 2.62g | 1.55g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.348mg | 0.297mg | 0% |
| Threonine | 0.928mg | 0.766mg | 0% |
| Isoleucine | 1.139mg | 0.896mg | 0% |
| Leucine | 1.659mg | 1.235mg | 0% |
| Lysine | 0.937mg | 0.862mg | 0% |
| Methionine | 0.494mg | 0.37mg | 0% |
| Phenylalanine | 1.169mg | 0.957mg | 0% |
| Valine | 1.315mg | 1.072mg | 0% |
| Histidine | 0.632mg | 0.472mg | 0% |
| Omega-3 - EPA | 0.014g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
62%
Minerals Daily Need Coverage Score
207%
191%
Comparison summary
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 20)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $1.4)
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Flax seeds is lower in Sugar (difference - 1.07g)
Which food is lower in Saturated fat?
Flax seeds is lower in Saturated fat (difference - 0.792g)
Which food contains less Cholesterol?
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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.