Sunflower seeds vs. Soba — In-Depth Nutrition Comparison

Compare

Differences between sunflower seeds and soba

Soba contains less copper, vitamin B1, vitamin B6, phosphorus, magnesium, manganese, iron, folate, vitamin B3, and zinc than sunflower seeds.
Sunflower seeds' daily need coverage for copper is 199% higher.
Soba contains 42 times less zinc than sunflower seeds. Sunflower seeds contain 5mg of zinc, while soba contains 0.12mg.
Sunflower seeds have a lower glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of soba is 46.

The food types used in this comparison are Seeds, sunflower seed kernels, dried and Noodles, japanese, soba, cooked.

Infographic

Infographic link

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.

Sunflower seeds

Soba

Contains more MagnesiumMagnesium	+3511.1%
Contains more CalciumCalcium	+1850%
Contains more PotassiumPotassium	+1742.9%
Contains more IronIron	+993.8%
Contains more CopperCopper	+22400%
Contains more ZincZinc	+4066.7%
Contains more PhosphorusPhosphorus	+2540%
Contains less SodiumSodium	-85%
Contains more ManganeseManganese	+421.4%
Contains more SeleniumSelenium	+∞%

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.

Sunflower seeds

Soba

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+1474.5%
Contains more Vitamin B2Vitamin B2	+1265.4%
Contains more Vitamin B3Vitamin B3	+1534.3%
Contains more Vitamin B5Vitamin B5	+380.9%
Contains more Vitamin B6Vitamin B6	+3262.5%
Contains more FolateFolate	+3142.9%
Contains more CholineCholine	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	35.17mg		234%
Copper	1.8mg	0.008mg	199%
Polyunsaturated fat	23.137g	0.031g	154%
Vitamin B1	1.48mg	0.094mg	116%
Vitamin B6	1.345mg	0.04mg	100%
Selenium	53µg		96%
Phosphorus	660mg	25mg	91%
Fats	51.46g	0.1g	79%
Magnesium	325mg	9mg	75%
Manganese	1.95mg	0.374mg	69%
Iron	5.25mg	0.48mg	60%
Folate	227µg	7µg	55%
Vitamin B3	8.335mg	0.51mg	49%
Monounsaturated fat	18.528g	0.026g	46%
Zinc	5mg	0.12mg	44%
Fiber	8.6g		34%
Protein	20.78g	5.06g	31%
Vitamin B2	0.355mg	0.026mg	25%
Calories	584kcal	99kcal	24%
Saturated fat	4.455g	0.019g	20%
Potassium	645mg	35mg	18%
Vitamin B5	1.13mg	0.235mg	18%
Choline	55.1mg		10%
Calcium	78mg	4mg	7%
Vitamin C	1.4mg	0mg	2%
Sodium	9mg	60mg	2%
Carbs	20g	21.44g	0%
Net carbs	11.4g	21.44g	N/A
Sugar	2.62g		N/A
Vitamin A	3µg	0µg	0%
Tryptophan	0.348mg	0.072mg	0%
Threonine	0.928mg	0.177mg	0%
Isoleucine	1.139mg	0.195mg	0%
Leucine	1.659mg	0.33mg	0%
Lysine	0.937mg	0.214mg	0%
Methionine	0.494mg	0.072mg	0%
Phenylalanine	1.169mg	0.217mg	0%
Valine	1.315mg	0.249mg	0%
Histidine	0.632mg	0.119mg	0%
Omega-3 - EPA	0.014g		N/A