Sunflower seed vs Flax - In-Depth Nutrition Comparison
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What are the main differences between Sunflower seed and Flax?
- Sunflower seed is richer in Vitamin E , Vitamin B6, Copper, Selenium, Folate, and Vitamin B3, yet Flax is richer in Fiber, Manganese, Calcium, and Magnesium.
- Sunflower seed's daily need coverage for Vitamin E is 232% higher.
- Sunflower seed has 3 times more Vitamin B6 than Flax. Sunflower seed has 1.345mg of Vitamin B6, while Flax has 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
less
Sodium
-70%
Contains
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Zinc
+15.2%
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Copper
+47.5%
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Calcium
+226.9%
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Magnesium
+20.6%
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Potassium
+26%
Equal in Iron - 5.73
Equal in Phosphorus - 642
Contains
less
Sodium
-70%
Contains
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Zinc
+15.2%
Contains
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Copper
+47.5%
Contains
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Calcium
+226.9%
Contains
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Magnesium
+20.6%
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Potassium
+26%
Equal in Iron - 5.73
Equal in Phosphorus - 642
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
:
Contains
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Vitamin A
+∞%
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Vitamin E
+11245.2%
Contains
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Vitamin C
+133.3%
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Vitamin B2
+120.5%
Contains
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Vitamin B3
+170.6%
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Vitamin B5
+14.7%
Contains
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Vitamin B6
+184.4%
Contains
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Folate
+160.9%
Contains
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Vitamin B1
+11.1%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+11245.2%
Contains
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Vitamin C
+133.3%
Contains
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Vitamin B2
+120.5%
Contains
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Vitamin B3
+170.6%
Contains
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Vitamin B5
+14.7%
Contains
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Vitamin B6
+184.4%
Contains
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Folate
+160.9%
Contains
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Vitamin B1
+11.1%
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Vitamin K
+∞%
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.
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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 | |
|
Opinion |
| Net carbs | 11.4g | 1.58g |
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| Protein | 20.78g | 18.29g |
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| Fats | 51.46g | 42.16g |
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| Carbs | 20g | 28.88g |
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| Calories | 584kcal | 534kcal |
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| Starch | g | g | |
| Fructose | g | 0g |
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| Sugar | 2.62g | 1.55g |
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| Fiber | 8.6g | 27.3g |
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| Calcium | 78mg | 255mg |
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| Iron | 5.25mg | 5.73mg |
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| Magnesium | 325mg | 392mg |
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| Phosphorus | 660mg | 642mg |
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| Potassium | 645mg | 813mg |
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| Sodium | 9mg | 30mg |
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| Zinc | 5mg | 4.34mg |
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| Copper | 1.8mg | 1.22mg |
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| Vitamin A | 50IU | 0IU |
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| Vitamin E | 35.17mg | 0.31mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 1.4mg | 0.6mg |
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| Vitamin B1 | 1.48mg | 1.644mg |
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| Vitamin B2 | 0.355mg | 0.161mg |
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| Vitamin B3 | 8.335mg | 3.08mg |
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| Vitamin B5 | 1.13mg | 0.985mg |
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| Vitamin B6 | 1.345mg | 0.473mg |
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| Folate | 227µg | 87µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 0µg | 4.3µg |
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| Tryptophan | 0.348mg | 0.297mg |
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| Threonine | 0.928mg | 0.766mg |
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| Isoleucine | 1.139mg | 0.896mg |
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| Leucine | 1.659mg | 1.235mg |
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| Lysine | 0.937mg | 0.862mg |
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| Methionine | 0.494mg | 0.37mg |
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| Phenylalanine | 1.169mg | 0.957mg |
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| Valine | 1.315mg | 1.072mg |
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| Histidine | 0.632mg | 0.472mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | g | |
| Saturated Fat | 4.455g | 3.663g |
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| Monounsaturated Fat | 18.528g | 7.527g |
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| Polyunsaturated fat | 23.137g | 28.73g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
63
Mineral Summary Score
191
181
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%
110%
Carbohydrates
20%
29%
Fats
238%
195%
Comparison summary
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Sunflower seed is lower in glycemic index (difference - 20)
Which food is cheaper?
Sunflower seed is cheaper (difference - $1.4)
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Flax is lower in Sugar (difference - 1.07g)
Which food is lower in Saturated Fat?
Flax is lower in Saturated Fat (difference - 0.792g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.