Sunflower seeds vs. Soybeans, mature seeds, roasted, salted — In-Depth Nutrition Comparison
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What are the main differences between sunflower seeds and soybeans, mature seeds, roasted, salted?
- Sunflower seeds are richer in vitamin E, vitamin B1, copper, vitamin B6, selenium, vitamin B3, magnesium, and phosphorus, yet soybeans, mature seeds, roasted, salted is richer in vitamin K and fiber.
- Sunflower seeds' daily need coverage for vitamin E is 228% higher.
- Sunflower seeds have 15 times more vitamin B1 than soybeans, mature seeds, roasted, salted. Sunflower seeds have 1.48mg of vitamin B1, while soybeans, mature seeds, roasted, salted has 0.1mg.
We used Seeds, sunflower seed kernels, dried and Soybeans, mature seeds, roasted, salted types in this comparison.
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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 | +124.1% |
| Contains more IronIron | +34.6% |
| Contains more CopperCopper | +117.4% |
| Contains more ZincZinc | +59.2% |
| Contains more PhosphorusPhosphorus | +81.8% |
| Contains less SodiumSodium | -94.5% |
| Contains more SeleniumSelenium | +177.5% |
| Contains more CalciumCalcium | +76.9% |
| Contains more PotassiumPotassium | +127.9% |
| Contains more ManganeseManganese | +10.7% |
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 EVitamin E | +3764.8% |
| Contains more Vitamin B1Vitamin B1 | +1380% |
| Contains more Vitamin B2Vitamin B2 | +144.8% |
| Contains more Vitamin B3Vitamin B3 | +491.1% |
| Contains more Vitamin B5Vitamin B5 | +149.4% |
| Contains more Vitamin B6Vitamin B6 | +546.6% |
| Contains more Vitamin CVitamin C | +57.1% |
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +125.6% |
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:
38.55 g
Fats:
25.4 g
Carbs:
30.22 g
Water:
1.95 g
Other:
3.88 g
| Contains more FatsFats | +102.6% |
| Contains more WaterWater | +142.6% |
| Contains more ProteinProtein | +85.5% |
| Contains more CarbsCarbs | +51.1% |
| Contains more OtherOther | +28.1% |
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
3.674 g
Monounsaturated fat:
Mono. Fat
5.61 g
Polyunsaturated fat:
Poly. Fat
14.339 g
| Contains more Mono. FatMonounsaturated fat | +230.3% |
| Contains more Poly. FatPolyunsaturated fat | +61.4% |
| Contains less Sat. FatSaturated Fat | -17.5% |
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 584kcal | 469kcal |
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| Protein | 20.78g | 38.55g |
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| Fats | 51.46g | 25.4g |
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| Vitamin C | 1.4mg | 2.2mg |
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| Net carbs | 11.4g | 12.52g |
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| Carbs | 20g | 30.22g |
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| Magnesium | 325mg | 145mg |
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| Calcium | 78mg | 138mg |
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| Potassium | 645mg | 1470mg |
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| Iron | 5.25mg | 3.9mg |
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| Sugar | 2.62g | 4.2g |
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| Fiber | 8.6g | 17.7g |
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| Copper | 1.8mg | 0.828mg |
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| Zinc | 5mg | 3.14mg |
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| Phosphorus | 660mg | 363mg |
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| Sodium | 9mg | 163mg |
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| Vitamin A | 50IU | 200IU |
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| Vitamin A | 3µg | 10µg |
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| Vitamin E | 35.17mg | 0.91mg |
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| Manganese | 1.95mg | 2.158mg |
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| Selenium | 53µg | 19.1µg |
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| Vitamin B1 | 1.48mg | 0.1mg |
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| Vitamin B2 | 0.355mg | 0.145mg |
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| Vitamin B3 | 8.335mg | 1.41mg |
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| Vitamin B5 | 1.13mg | 0.453mg |
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| Vitamin B6 | 1.345mg | 0.208mg |
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| Vitamin K | 0µg | 50.4µg |
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| Folate | 227µg | 211µg |
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| Choline | 55.1mg | 124.3mg |
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| Saturated Fat | 4.455g | 3.674g |
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| Monounsaturated fat | 18.528g | 5.61g |
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| Polyunsaturated fat | 23.137g | 14.339g |
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| Tryptophan | 0.348mg | 0.512mg |
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| Threonine | 0.928mg | 1.53mg |
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| Isoleucine | 1.139mg | 1.709mg |
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| Leucine | 1.659mg | 2.868mg |
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| Lysine | 0.937mg | 2.344mg |
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| Methionine | 0.494mg | 0.475mg |
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| Phenylalanine | 1.169mg | 1.838mg |
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| Valine | 1.315mg | 1.758mg |
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| Histidine | 0.632mg | 0.95mg |
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| Omega-3 - EPA | 0.014g | 0g |
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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%
42%
Minerals Daily Need Coverage Score
207%
135%
Comparison summary
Which food is lower in Sugar?
Sunflower seeds is lower in Sugar (difference - 1.58g)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 154mg)
Which food is lower in Saturated Fat?
Soybeans, mature seeds, roasted, salted is lower in Saturated Fat (difference - 0.781g)
Which food is lower in glycemic index?
Soybeans, mature seeds, roasted, salted is lower in glycemic index (difference - 20)
Which food is cheaper?
Soybeans, mature seeds, roasted, salted is cheaper (difference - $1.6)
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.