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  6. Sunflower seeds vs. Shallot

Sunflower seeds vs. Shallot — In-Depth Nutrition Comparison

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Summary of differences between sunflower seeds and shallot

  • Shallot has less vitamin E, copper, vitamin B1, selenium, phosphorus, vitamin B6, magnesium, manganese, vitamin B3, and iron than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 234% more than shallot.
  • Sunflower seeds have 44 times more selenium than shallot. While sunflower seeds have 53µg of selenium, shallot has only 1.2µg.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Shallots, raw.

Infographic

Sunflower seeds vs Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more MagnesiumMagnesium +1447.6%
Contains more CalciumCalcium +110.8%
Contains more PotassiumPotassium +93.1%
Contains more IronIron +337.5%
Contains more CopperCopper +1945.5%
Contains more ZincZinc +1150%
Contains more PhosphorusPhosphorus +1000%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +567.8%
Contains more SeleniumSelenium +4316.7%

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% 1% 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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +87825%
Contains more Vitamin B1Vitamin B1 +2366.7%
Contains more Vitamin B2Vitamin B2 +1675%
Contains more Vitamin B3Vitamin B3 +4067.5%
Contains more Vitamin B5Vitamin B5 +289.7%
Contains more Vitamin B6Vitamin B6 +289.9%
Contains more FolateFolate +567.6%
Contains more CholineCholine +387.6%
Contains more Vitamin CVitamin C +471.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Shallot DV% diff.
Vitamin E 35.17mg 0.04mg 234%
Copper 1.8mg 0.088mg 190%
Polyunsaturated fat 23.137g 0.039g 154%
Vitamin B1 1.48mg 0.06mg 118%
Selenium 53µg 1.2µg 94%
Phosphorus 660mg 60mg 86%
Fats 51.46g 0.1g 79%
Vitamin B6 1.345mg 0.345mg 77%
Manganese 1.95mg 0.292mg 72%
Magnesium 325mg 21mg 72%
Iron 5.25mg 1.2mg 51%
Vitamin B3 8.335mg 0.2mg 51%
Folate 227µg 34µg 48%
Monounsaturated fat 18.528g 0.014g 46%
Zinc 5mg 0.4mg 42%
Protein 20.78g 2.5g 37%
Vitamin B2 0.355mg 0.02mg 26%
Calories 584kcal 72kcal 26%
Fiber 8.6g 3.2g 22%
Saturated fat 4.455g 0.017g 20%
Vitamin B5 1.13mg 0.29mg 17%
Potassium 645mg 334mg 9%
Choline 55.1mg 11.3mg 8%
Vitamin C 1.4mg 8mg 7%
Calcium 78mg 37mg 4%
Vitamin K 0µg 0.8µg 1%
Carbs 20g 16.8g 1%
Net carbs 11.4g 13.6g N/A
Sugar 2.62g 7.87g N/A
Sodium 9mg 12mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.028mg 0%
Threonine 0.928mg 0.098mg 0%
Isoleucine 1.139mg 0.106mg 0%
Leucine 1.659mg 0.149mg 0%
Lysine 0.937mg 0.125mg 0%
Methionine 0.494mg 0.027mg 0%
Phenylalanine 1.169mg 0.081mg 0%
Valine 1.315mg 0.11mg 0%
Histidine 0.632mg 0.043mg 0%
Omega-3 - EPA 0.014g 0g N/A

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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more ProteinProtein +731.2%
Contains more FatsFats +51360%
Contains more CarbsCarbs +19%
Contains more OtherOther +278.8%
Contains more WaterWater +1587.1%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +132242.9%
Contains more Poly. FatPolyunsaturated fat +59225.6%
Contains less Sat. FatSaturated fat -99.6%

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.