Sunflower seeds vs. Soybean meal — In-Depth Nutrition Comparison
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A recap on differences between sunflower seeds and soybean meal
- Sunflower seeds are higher in selenium, vitamin B1, vitamin B6, and vitamin B3, yet soybean meal is higher in iron, manganese, potassium, copper, and folate.
- Soybean meal covers your daily iron needs 106% more than sunflower seeds.
- Sunflower seeds contain 17 times more saturated fat than soybean meal. While sunflower seeds contain 4.455g of saturated fat, soybean meal contains only 0.268g.
- The glycemic index of sunflower seeds is lower.
Food varieties used in this article are Seeds, sunflower seed kernels, dried and Soy meal, defatted, raw.
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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.
| Contains more SeleniumSelenium | +1506.1% |
| Contains more CalciumCalcium | +212.8% |
| Contains more PotassiumPotassium | +286% |
| Contains more IronIron | +161% |
| Contains more CopperCopper | +11.1% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +94.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +114.2% |
| Contains more Vitamin B2Vitamin B2 | +41.4% |
| Contains more Vitamin B3Vitamin B3 | +222.2% |
| Contains more Vitamin B6Vitamin B6 | +136.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B5Vitamin B5 | +74.9% |
| Contains more FolateFolate | +33.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
49.2 g
Fats:
2.39 g
Carbs:
35.89 g
Water:
6.94 g
Other:
5.58 g
| Contains more FatsFats | +2053.1% |
| Contains more ProteinProtein | +136.8% |
| Contains more CarbsCarbs | +79.5% |
| Contains more WaterWater | +46.7% |
| Contains more OtherOther | +84.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
0.268 g
Monounsaturated fat:
Mono. Fat
0.409 g
Polyunsaturated fat:
Poly. Fat
1.045 g
| Contains more Mono. FatMonounsaturated fat | +4430.1% |
| Contains more Poly. FatPolyunsaturated fat | +2114.1% |
| Contains less Sat. FatSaturated fat | -94% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Polyunsaturated fat | 23.137g | 1.045g | 147% |
| Iron | 5.25mg | 13.7mg | 106% |
| Selenium | 53µg | 3.3µg | 90% |
| Manganese | 1.95mg | 3.8mg | 80% |
| Fats | 51.46g | 2.39g | 75% |
| Vitamin B1 | 1.48mg | 0.691mg | 66% |
| Vitamin B6 | 1.345mg | 0.569mg | 60% |
| Protein | 20.78g | 49.2g | 57% |
| Potassium | 645mg | 2490mg | 54% |
| Monounsaturated fat | 18.528g | 0.409g | 45% |
| Vitamin B3 | 8.335mg | 2.587mg | 36% |
| Fiber | 8.6g | 34% | |
| Copper | 1.8mg | 2mg | 22% |
| Saturated fat | 4.455g | 0.268g | 19% |
| Folate | 227µg | 303µg | 19% |
| Calcium | 78mg | 244mg | 17% |
| Vitamin B5 | 1.13mg | 1.976mg | 17% |
| Calories | 584kcal | 337kcal | 12% |
| Choline | 55.1mg | 10% | |
| Vitamin B2 | 0.355mg | 0.251mg | 8% |
| Phosphorus | 660mg | 701mg | 6% |
| Magnesium | 325mg | 306mg | 5% |
| Carbs | 20g | 35.89g | 5% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Zinc | 5mg | 5.06mg | 1% |
| Net carbs | 11.4g | 35.89g | N/A |
| Sugar | 2.62g | N/A | |
| Sodium | 9mg | 3mg | 0% |
| Vitamin A | 3µg | 2µg | 0% |
| Tryptophan | 0.348mg | 0.653mg | 0% |
| Threonine | 0.928mg | 1.952mg | 0% |
| Isoleucine | 1.139mg | 2.18mg | 0% |
| Leucine | 1.659mg | 3.66mg | 0% |
| Lysine | 0.937mg | 2.991mg | 0% |
| Methionine | 0.494mg | 0.606mg | 0% |
| Phenylalanine | 1.169mg | 2.346mg | 0% |
| Valine | 1.315mg | 2.243mg | 0% |
| Histidine | 0.632mg | 1.212mg | 0% |
| Omega-3 - EPA | 0.014g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
58%
Minerals Daily Need Coverage Score
207%
264%
Comparison summary
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 48)
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Soybean meal is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Soybean meal contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Soybean meal is lower in Saturated fat (difference - 4.187g)
Which food is cheaper?
Soybean meal is cheaper (difference - $1.6)
Which food is richer in minerals?
Soybean meal is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)