Sunflower seeds vs. Soybean raw — In-Depth Nutrition Comparison
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The main differences between sunflower seeds and soybean raw
- Sunflower seeds are richer in vitamin E, vitamin B6, selenium, vitamin B1, and vitamin B3, yet soybean raw is richer in iron, vitamin B2, vitamin K, folate, and potassium.
- Daily need coverage for vitamin E for sunflower seeds is 229% higher.
- Sunflower seeds contain 5 times more vitamin B3 than soybean raw. Sunflower seeds contain 8.335mg of vitamin B3, while soybean raw contains 1.623mg.
Food types used in this article are Seeds, sunflower seed kernels, dried and Soybeans, mature seeds, raw.
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.
| Contains more MagnesiumMagnesium | +16.1% |
| Contains more SeleniumSelenium | +197.8% |
| Contains more CalciumCalcium | +255.1% |
| Contains more PotassiumPotassium | +178.6% |
| Contains more IronIron | +199% |
| Contains less SodiumSodium | -77.8% |
| Contains more ManganeseManganese | +29.1% |
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 AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +4037.6% |
| Contains more Vitamin B1Vitamin B1 | +69.3% |
| Contains more Vitamin B3Vitamin B3 | +413.6% |
| Contains more Vitamin B5Vitamin B5 | +42.5% |
| Contains more Vitamin B6Vitamin B6 | +256.8% |
| Contains more Vitamin CVitamin C | +328.6% |
| Contains more Vitamin B2Vitamin B2 | +145.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +65.2% |
| Contains more CholineCholine | +110.3% |
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:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more FatsFats | +158.1% |
| Contains more ProteinProtein | +75.6% |
| Contains more CarbsCarbs | +50.8% |
| Contains more WaterWater | +80.5% |
| Contains more OtherOther | +60.7% |
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
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains more Mono. FatMonounsaturated fat | +320.7% |
| Contains more Poly. FatPolyunsaturated fat | +105.6% |
| Contains less Sat. FatSaturated fat | -35.3% |
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 Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 35.17mg | 0.85mg | 229% |
| Iron | 5.25mg | 15.7mg | 131% |
| Polyunsaturated fat | 23.137g | 11.255g | 79% |
| Vitamin B6 | 1.345mg | 0.377mg | 74% |
| Selenium | 53µg | 17.8µg | 64% |
| Vitamin B1 | 1.48mg | 0.874mg | 51% |
| Fats | 51.46g | 19.94g | 48% |
| Vitamin B3 | 8.335mg | 1.623mg | 42% |
| Vitamin B2 | 0.355mg | 0.87mg | 40% |
| Vitamin K | 0µg | 47µg | 39% |
| Folate | 227µg | 375µg | 37% |
| Monounsaturated fat | 18.528g | 4.404g | 35% |
| Potassium | 645mg | 1797mg | 34% |
| Protein | 20.78g | 36.49g | 31% |
| Manganese | 1.95mg | 2.517mg | 25% |
| Calcium | 78mg | 277mg | 20% |
| Copper | 1.8mg | 1.658mg | 16% |
| Magnesium | 325mg | 280mg | 11% |
| Choline | 55.1mg | 115.9mg | 11% |
| Vitamin B5 | 1.13mg | 0.793mg | 7% |
| Saturated fat | 4.455g | 2.884g | 7% |
| Calories | 584kcal | 446kcal | 7% |
| Phosphorus | 660mg | 704mg | 6% |
| Vitamin C | 1.4mg | 6mg | 5% |
| Fiber | 8.6g | 9.3g | 3% |
| Carbs | 20g | 30.16g | 3% |
| Zinc | 5mg | 4.89mg | 1% |
| Net carbs | 11.4g | 20.86g | N/A |
| Sugar | 2.62g | 7.33g | N/A |
| Sodium | 9mg | 2mg | 0% |
| Vitamin A | 3µg | 1µg | 0% |
| Tryptophan | 0.348mg | 0.591mg | 0% |
| Threonine | 0.928mg | 1.766mg | 0% |
| Isoleucine | 1.139mg | 1.971mg | 0% |
| Leucine | 1.659mg | 3.309mg | 0% |
| Lysine | 0.937mg | 2.706mg | 0% |
| Methionine | 0.494mg | 0.547mg | 0% |
| Phenylalanine | 1.169mg | 2.122mg | 0% |
| Valine | 1.315mg | 2.029mg | 0% |
| Histidine | 0.632mg | 1.097mg | 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%
83%
Minerals Daily Need Coverage Score
207%
244%
Comparison summary
Which food is lower in Sugar?
Sunflower seeds is lower in Sugar (difference - 4.71g)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $1.8)
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Soybean raw is lower in Saturated fat (difference - 1.571g)
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.