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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 Fiber, while Soy yogurt is higher in Vitamin C, Vitamin D, and Calcium.
  • Sunflower seeds covers your daily need of Fiber 33% more than Soy yogurt.
  • Sunflower seeds contain 20 times more Saturated Fat than Soy yogurt. Sunflower seeds contain 4.455g of Saturated Fat, while Soy yogurt contains 0.22g.

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

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 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

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 44% 0% 0% 39% 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 CholineCholine +∞%
Contains more Vitamin CVitamin C +842.9%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg

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 OtherOther +144.4%
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%

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 Soy yogurt
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Soy yogurt Opinion
Calories 584kcal 66kcal Sunflower seeds
Protein 20.78g 2.64g Sunflower seeds
Fats 51.46g 1.76g Sunflower seeds
Vitamin C 1.4mg 13.2mg Soy yogurt
Net carbs 11.4g 9.29g Sunflower seeds
Carbs 20g 9.69g Sunflower seeds
Vitamin D 0IU 53IU Soy yogurt
Magnesium 325mg Sunflower seeds
Calcium 78mg 132mg Soy yogurt
Potassium 645mg Sunflower seeds
Iron 5.25mg Sunflower seeds
Sugar 2.62g 5.29g Sunflower seeds
Fiber 8.6g 0.4g Sunflower seeds
Copper 1.8mg Sunflower seeds
Zinc 5mg Sunflower seeds
Phosphorus 660mg Sunflower seeds
Sodium 9mg 13mg Sunflower seeds
Vitamin A 50IU 0IU Sunflower seeds
Vitamin A 3µg Sunflower seeds
Vitamin E 35.17mg Sunflower seeds
Vitamin D 0µg 1.3µg Soy yogurt
Manganese 1.95mg Sunflower seeds
Selenium 53µg Sunflower seeds
Vitamin B1 1.48mg Sunflower seeds
Vitamin B2 0.355mg Sunflower seeds
Vitamin B3 8.335mg Sunflower seeds
Vitamin B5 1.13mg Sunflower seeds
Vitamin B6 1.345mg Sunflower seeds
Folate 227µg Sunflower seeds
Choline 55.1mg Sunflower seeds
Saturated Fat 4.455g 0.22g Soy yogurt
Monounsaturated Fat 18.528g Sunflower seeds
Polyunsaturated fat 23.137g Sunflower seeds
Tryptophan 0.348mg Sunflower seeds
Threonine 0.928mg Sunflower seeds
Isoleucine 1.139mg Sunflower seeds
Leucine 1.659mg Sunflower seeds
Lysine 0.937mg Sunflower seeds
Methionine 0.494mg Sunflower seeds
Phenylalanine 1.169mg Sunflower seeds
Valine 1.315mg Sunflower seeds
Histidine 0.632mg Sunflower seeds
Omega-3 - EPA 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Soy yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
6%
Soy yogurt
Minerals Daily Need Coverage Score
207%
Sunflower seeds
4%
Soy yogurt

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Saturated Fat?
Soy yogurt
Soy yogurt is lower in Saturated Fat (difference - 4.235g)
Which food is lower in glycemic index?
Soy yogurt
Soy yogurt is lower in glycemic index (difference - 20)
Which food is cheaper?
Soy yogurt
Soy yogurt is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.