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  6. Sunflower seeds vs. Soybean meal

Sunflower seeds vs. Soybean meal — In-Depth Nutrition Comparison

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A recap on the 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.

Infographic

Sunflower seeds vs Soybean meal infographic
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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.
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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
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%
~equal in Magnesium ~306mg
~equal in Zinc ~5.06mg
~equal in Phosphorus ~701mg

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% 1% 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 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Soybean meal 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

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
49% 2% 36% 7% 6%
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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
16% 24% 61%
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%

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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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.