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Sunflower seed vs Soba - In-Depth Nutrition Comparison

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Differences between Sunflower seed and Soba

  • Soba contains less Copper, Vitamin B1, Vitamin B6, Phosphorus, Magnesium, Manganese, Iron, Folate, Vitamin B3, and Zinc than Sunflower seed.
  • Sunflower seed's daily need coverage for Copper is 199% higher.
  • Soba contains 42 times less Zinc than Sunflower seed. Sunflower seed contains 5mg of Zinc, while Soba contains 0.12mg.

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

Infographic

Sunflower seed vs Soba 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1850%
Contains more Iron +993.8%
Contains more Magnesium +3511.1%
Contains more Phosphorus +2540%
Contains more Potassium +1742.9%
Contains less Sodium -85%
Contains more Zinc +4066.7%
Contains more Copper +22400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
Contains more Calcium +1850%
Contains more Iron +993.8%
Contains more Magnesium +3511.1%
Contains more Phosphorus +2540%
Contains more Potassium +1742.9%
Contains less Sodium -85%
Contains more Zinc +4066.7%
Contains more Copper +22400%

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
:
0
Soba
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1474.5%
Contains more Vitamin B2 +1265.4%
Contains more Vitamin B3 +1534.3%
Contains more Vitamin B5 +380.9%
Contains more Vitamin B6 +3262.5%
Contains more Folate +3142.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1474.5%
Contains more Vitamin B2 +1265.4%
Contains more Vitamin B3 +1534.3%
Contains more Vitamin B5 +380.9%
Contains more Vitamin B6 +3262.5%
Contains more Folate +3142.9%

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.
Sunflower seed Soba
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Soba Opinion
Net carbs 11.4g 21.44g Soba
Protein 20.78g 5.06g Sunflower seed
Fats 51.46g 0.1g Sunflower seed
Carbs 20g 21.44g Soba
Calories 584kcal 99kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g g Soba
Fiber 8.6g g Sunflower seed
Calcium 78mg 4mg Sunflower seed
Iron 5.25mg 0.48mg Sunflower seed
Magnesium 325mg 9mg Sunflower seed
Phosphorus 660mg 25mg Sunflower seed
Potassium 645mg 35mg Sunflower seed
Sodium 9mg 60mg Sunflower seed
Zinc 5mg 0.12mg Sunflower seed
Copper 1.8mg 0.008mg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin E 35.17mg mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.094mg Sunflower seed
Vitamin B2 0.355mg 0.026mg Sunflower seed
Vitamin B3 8.335mg 0.51mg Sunflower seed
Vitamin B5 1.13mg 0.235mg Sunflower seed
Vitamin B6 1.345mg 0.04mg Sunflower seed
Folate 227µg 7µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sunflower seed
Tryptophan 0.348mg 0.072mg Sunflower seed
Threonine 0.928mg 0.177mg Sunflower seed
Isoleucine 1.139mg 0.195mg Sunflower seed
Leucine 1.659mg 0.33mg Sunflower seed
Lysine 0.937mg 0.214mg Sunflower seed
Methionine 0.494mg 0.072mg Sunflower seed
Phenylalanine 1.169mg 0.217mg Sunflower seed
Valine 1.315mg 0.249mg Sunflower seed
Histidine 0.632mg 0.119mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 4.455g 0.019g Soba
Monounsaturated Fat 18.528g 0.026g Sunflower seed
Polyunsaturated fat 23.137g 0.031g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Soba
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
Sunflower seed
6
Soba
Mineral Summary Score
191
Sunflower seed
7
Soba

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%
Sunflower seed
30%
Soba
Carbohydrates
20%
Sunflower seed
21%
Soba
Fats
238%
Sunflower seed
0%
Soba

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 51mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 4.436g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.