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Sunflower seed vs Soybean meal - In-Depth Nutrition Comparison

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A recap on differences between Sunflower seed and Soybean meal

  • Sunflower seed is 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 seed.
  • Sunflower seed contains 17 times more Saturated Fat than Soybean meal. While Sunflower seed contains 4.455g of Saturated Fat, Soybean meal contains only 0.268g.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Soy meal, defatted, raw.

Infographic

Sunflower seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +212.8%
Contains more Iron +161%
Contains more Potassium +286%
Contains less Sodium -66.7%
Contains more Copper +11.1%
Equal in Magnesium - 306
Equal in Phosphorus - 701
Equal in Zinc - 5.06
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 74% 514% 219% 301% 220% 1% 138% 667%
Contains more Calcium +212.8%
Contains more Iron +161%
Contains more Potassium +286%
Contains less Sodium -66.7%
Contains more Copper +11.1%
Equal in Magnesium - 306
Equal in Phosphorus - 701
Equal in Zinc - 5.06

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
:
Contains more Vitamin A +25%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +114.2%
Contains more Vitamin B2 +41.4%
Contains more Vitamin B3 +222.2%
Contains more Vitamin B6 +136.4%
Contains more Vitamin B5 +74.9%
Contains more Folate +33.5%
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 3% 0% 0% 0% 173% 58% 49% 119% 132% 228% 0% 0%
Contains more Vitamin A +25%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +114.2%
Contains more Vitamin B2 +41.4%
Contains more Vitamin B3 +222.2%
Contains more Vitamin B6 +136.4%
Contains more Vitamin B5 +74.9%
Contains more Folate +33.5%

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 Soybean meal
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Soybean meal Opinion
Net carbs 11.4g 35.89g Soybean meal
Protein 20.78g 49.2g Soybean meal
Fats 51.46g 2.39g Sunflower seed
Carbs 20g 35.89g Soybean meal
Calories 584kcal 337kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g g Soybean meal
Fiber 8.6g g Sunflower seed
Calcium 78mg 244mg Soybean meal
Iron 5.25mg 13.7mg Soybean meal
Magnesium 325mg 306mg Sunflower seed
Phosphorus 660mg 701mg Soybean meal
Potassium 645mg 2490mg Soybean meal
Sodium 9mg 3mg Soybean meal
Zinc 5mg 5.06mg Soybean meal
Copper 1.8mg 2mg Soybean meal
Vitamin A 50IU 40IU 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 0.691mg Sunflower seed
Vitamin B2 0.355mg 0.251mg Sunflower seed
Vitamin B3 8.335mg 2.587mg Sunflower seed
Vitamin B5 1.13mg 1.976mg Soybean meal
Vitamin B6 1.345mg 0.569mg Sunflower seed
Folate 227µg 303µg Soybean meal
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sunflower seed
Tryptophan 0.348mg 0.653mg Soybean meal
Threonine 0.928mg 1.952mg Soybean meal
Isoleucine 1.139mg 2.18mg Soybean meal
Leucine 1.659mg 3.66mg Soybean meal
Lysine 0.937mg 2.991mg Soybean meal
Methionine 0.494mg 0.606mg Soybean meal
Phenylalanine 1.169mg 2.346mg Soybean meal
Valine 1.315mg 2.243mg Soybean meal
Histidine 0.632mg 1.212mg Soybean meal
Cholesterol 0mg 0mg
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 0.268g Soybean meal
Monounsaturated Fat 18.528g 0.409g Sunflower seed
Polyunsaturated fat 23.137g 1.045g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Soybean meal
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
63
Soybean meal
Mineral Summary Score
191
Sunflower seed
266
Soybean meal

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
295%
Soybean meal
Carbohydrates
20%
Sunflower seed
36%
Soybean meal
Fats
238%
Sunflower seed
11%
Soybean meal

Comparison summary

Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 48)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Soybean meal
Soybean meal is lower in Saturated Fat (difference - 4.187g)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $1.6)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
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. 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.