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  6. Sunflower seeds vs. Soy yogurt

Sunflower seeds vs. Soy yogurt — In-Depth Nutrition Comparison

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How are sunflower seeds and soy yogurt different?

  • Sunflower seeds are richer in fats, protein, and fiber, while soy yogurt is higher in vitamin C, vitamin D* and calcium.
  • Sunflower seeds cover your daily need for fats 76% more than soy yogurt.
  • Sunflower seeds contain 22 times more fiber than soy yogurt. Sunflower seeds contain 8.6g of fiber, while soy yogurt contains 0.4g.
  • Soy yogurt is lower in saturated fat.

Seeds, sunflower seed kernels, dried and SILK Plain soy yogurt types were used in this article.

Infographic

Sunflower seeds vs Soy yogurt infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 0% 40% 0% 0% 0% 0% 0% 1.7% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -30.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +69.2%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.7% 0% 1% 703% 370% 82% 156% 68% 310% 0% 0% 170%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 44% 20% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +842.9%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Soy yogurt DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 200%
Polyunsaturated fat 23.137g 154%
Vitamin B1 1.48mg 123%
Vitamin B6 1.345mg 103%
Selenium 53µg 96%
Phosphorus 660mg 94%
Manganese 1.95mg 85%
Magnesium 325mg 77%
Fats 51.46g 1.76g 76%
Iron 5.25mg 66%
Folate 227µg 57%
Vitamin B3 8.335mg 52%
Monounsaturated fat 18.528g 46%
Zinc 5mg 45%
Protein 20.78g 2.64g 36%
Fiber 8.6g 0.4g 33%
Vitamin B2 0.355mg 27%
Calories 584kcal 66kcal 26%
Vitamin B5 1.13mg 23%
Potassium 645mg 19%
Saturated fat 4.455g 0.22g 19%
Vitamin C 1.4mg 13.2mg 13%
Choline 55.1mg 10%
Vitamin D* 0 IU 53 IU 7%
Vitamin D 0µg 1.3µg 7%
Calcium 78mg 132mg 5%
Carbs 20g 9.69g 3%
Protein per 100 calories 3.6g 4g N/A
Calories per 10 g protein 281kcal 250kcal N/A
Weight per 100 calories 17g 152g N/A
Unsaturated / Saturated Fat ratio 9.4 0 N/A
Net carbs 11.4g 9.29g N/A
Sugar 2.62g 5.29g N/A
Sodium 9mg 13mg 0%
Vitamin A 3µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 (EPA) 0.014g 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% 2% 10% 85%
Protein: 2.64 g
Fats: 1.76 g
Carbs: 9.69 g
Water: 84.67 g
Other: 1.24 g
Contains more ProteinProtein +687.1%
Contains more FatsFats +2823.9%
Contains more CarbsCarbs +106.4%
Contains more WaterWater +1690.1%

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
100%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -95.1%

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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. Soy yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175227/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.