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  6. Sunflower seeds vs. Seeds, sunflower seed kernels, dry roasted, with salt added

Sunflower seeds vs. Seeds, sunflower seed kernels, dry roasted, with salt added — In-Depth Nutrition Comparison

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Summary of differences between Sunflower seeds and Seeds, sunflower seed kernels, dry roasted, with salt added

  • Sunflower seeds have more Vitamin B1, Vitamin E, Magnesium, Vitamin B6, Iron, and Vitamin B2, however, Seeds, sunflower seed kernels, dry roasted, with salt added is higher in Vitamin B5, Phosphorus, and Selenium.
  • Seeds, sunflower seed kernels, dry roasted, with salt added covers your daily need of Vitamin B5 118% more than Sunflower seeds.
  • Sunflower seeds have 14 times more Vitamin B1 than Seeds, sunflower seed kernels, dry roasted, with salt added. While Sunflower seeds have 1.48mg of Vitamin B1, Seeds, sunflower seed kernels, dry roasted, with salt added has only 0.106mg.
  • Sunflower seeds have less Sodium.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Seeds, sunflower seed kernels, dry roasted, with salt added.

Infographic

Sunflower seeds vs Seeds, sunflower seed kernels, dry roasted, with salt added 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.
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 92% 21% 75% 143% 610% 144% 495% 85% 275% 433%
Contains more MagnesiumMagnesium +151.9%
Contains more CalciumCalcium +11.4%
Contains more IronIron +38.2%
Contains less SodiumSodium -98.6%
Contains more PotassiumPotassium +31.8%
Contains more PhosphorusPhosphorus +75%
Contains more SeleniumSelenium +49.6%
~equal in Copper ~1.83mg
~equal in Zinc ~5.29mg
~equal in Manganese ~2.11mg

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% 3% 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 4.7% 0.54% 522% 0% 27% 57% 132% 423% 186% 0% 6.8% 178% 30%
Contains more Vitamin AVitamin A +455.6%
Contains more Vitamin EVitamin E +34.8%
Contains more Vitamin B1Vitamin B1 +1296.2%
Contains more Vitamin B2Vitamin B2 +44.3%
Contains more Vitamin B3Vitamin B3 +18.4%
Contains more Vitamin B6Vitamin B6 +67.3%
Contains more Vitamin B5Vitamin B5 +523.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~1.4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~237µg
~equal in Choline ~55.1mg

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
19% 50% 24% 6%
Protein: 19.33 g
Fats: 49.8 g
Carbs: 24.07 g
Water: 1.2 g
Other: 5.6 g
Contains more WaterWater +294.2%
Contains more CarbsCarbs +20.4%
Contains more OtherOther +84.8%
~equal in Protein ~19.33g
~equal in Fats ~49.8g

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
11% 20% 69%
Saturated Fat: Sat. Fat 5.219 g
Monounsaturated Fat: Mono. Fat 9.505 g
Polyunsaturated fat: Poly. Fat 32.884 g
Contains less Sat. FatSaturated Fat -14.6%
Contains more Mono. FatMonounsaturated Fat +94.9%
Contains more Poly. FatPolyunsaturated fat +42.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
99%
Starch: 0 g
Sucrose: 2.7 g
Glucose: 0.03 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
~equal in Starch ~0g
~equal in Sucrose ~2.7g
~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.
Sunflower seeds Seeds, sunflower seed kernels, dry roasted, with salt added
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Seeds, sunflower seed kernels, dry roasted, with salt added Opinion
Calories 584kcal 582kcal Sunflower seeds
Protein 20.78g 19.33g Sunflower seeds
Fats 51.46g 49.8g Sunflower seeds
Vitamin C 1.4mg 1.4mg
Net carbs 11.4g 15.07g Seeds, sunflower seed kernels, dry roasted, with salt added
Carbs 20g 24.07g Seeds, sunflower seed kernels, dry roasted, with salt added
Magnesium 325mg 129mg Sunflower seeds
Calcium 78mg 70mg Sunflower seeds
Potassium 645mg 850mg Seeds, sunflower seed kernels, dry roasted, with salt added
Iron 5.25mg 3.8mg Sunflower seeds
Sugar 2.62g 2.73g Sunflower seeds
Fiber 8.6g 9g Seeds, sunflower seed kernels, dry roasted, with salt added
Copper 1.8mg 1.83mg Seeds, sunflower seed kernels, dry roasted, with salt added
Zinc 5mg 5.29mg Seeds, sunflower seed kernels, dry roasted, with salt added
Phosphorus 660mg 1155mg Seeds, sunflower seed kernels, dry roasted, with salt added
Sodium 9mg 655mg Sunflower seeds
Vitamin A 50IU 9IU Sunflower seeds
Vitamin A RAE 3µg 0µg Sunflower seeds
Vitamin E 35.17mg 26.1mg Sunflower seeds
Manganese 1.95mg 2.11mg Seeds, sunflower seed kernels, dry roasted, with salt added
Selenium 53µg 79.3µg Seeds, sunflower seed kernels, dry roasted, with salt added
Vitamin B1 1.48mg 0.106mg Sunflower seeds
Vitamin B2 0.355mg 0.246mg Sunflower seeds
Vitamin B3 8.335mg 7.042mg Sunflower seeds
Vitamin B5 1.13mg 7.042mg Seeds, sunflower seed kernels, dry roasted, with salt added
Vitamin B6 1.345mg 0.804mg Sunflower seeds
Vitamin K 0µg 2.7µg Seeds, sunflower seed kernels, dry roasted, with salt added
Folate 227µg 237µg Seeds, sunflower seed kernels, dry roasted, with salt added
Choline 55.1mg 55.1mg
Saturated Fat 4.455g 5.219g Sunflower seeds
Monounsaturated Fat 18.528g 9.505g Sunflower seeds
Polyunsaturated fat 23.137g 32.884g Seeds, sunflower seed kernels, dry roasted, with salt added
Tryptophan 0.348mg 0.295mg Sunflower seeds
Threonine 0.928mg 0.788mg Sunflower seeds
Isoleucine 1.139mg 0.967mg Sunflower seeds
Leucine 1.659mg 1.408mg Sunflower seeds
Lysine 0.937mg 0.795mg Sunflower seeds
Methionine 0.494mg 0.42mg Sunflower seeds
Phenylalanine 1.169mg 0.992mg Sunflower seeds
Valine 1.315mg 1.116mg Sunflower seeds
Histidine 0.632mg 0.536mg Sunflower seeds
Omega-3 - EPA 0.014g 0g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Seeds, sunflower seed kernels, dry roasted, with salt added
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Sunflower seeds
120%
Seeds, sunflower seed kernels, dry roasted, with salt added
Minerals Daily Need Coverage Score
207%
Sunflower seeds
237%
Seeds, sunflower seed kernels, dry roasted, with salt added

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 646mg)
Which food is lower in Saturated Fat?
Sunflower seeds
Sunflower seeds is lower in Saturated Fat (difference - 0.764g)
Which food is lower in glycemic index?
Seeds, sunflower seed kernels, dry roasted, with salt added
Seeds, sunflower seed kernels, dry roasted, with salt added is lower in glycemic index (difference - 20)
Which food is cheaper?
Seeds, sunflower seed kernels, dry roasted, with salt added
Seeds, sunflower seed kernels, dry roasted, with salt added is cheaper (difference - $1.6)
Which food is richer in minerals?
Seeds, sunflower seed kernels, dry roasted, with salt added
Seeds, sunflower seed kernels, dry roasted, with salt added is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Seeds, sunflower seed kernels, dry roasted, with salt added - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169418/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.