Sunflower seeds vs. Spelt — In-Depth Nutrition Comparison
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What are the differences between sunflower seeds and spelt?
- Sunflower seeds are richer than spelt in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, folate, iron, and manganese.
- Sunflower seeds' daily need coverage for vitamin E is 233% more.
- Sunflower seeds have 17 times more folate than spelt. While sunflower seeds have 227µg of folate, spelt has only 13µg.
- The glycemic index of sunflower seeds is lower.
We used Seeds, sunflower seed kernels, dried and Spelt, cooked types in this article.
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 | +563.3% |
| Contains more CalciumCalcium | +680% |
| Contains more PotassiumPotassium | +351% |
| Contains more IronIron | +214.4% |
| Contains more CopperCopper | +737.2% |
| Contains more ZincZinc | +300% |
| Contains more PhosphorusPhosphorus | +340% |
| Contains more ManganeseManganese | +78.7% |
| Contains more SeleniumSelenium | +1225% |
| Contains less SodiumSodium | -44.4% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +13426.9% |
| Contains more Vitamin B1Vitamin B1 | +1336.9% |
| Contains more Vitamin B2Vitamin B2 | +1083.3% |
| Contains more Vitamin B3Vitamin B3 | +224.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +1581.3% |
| Contains more FolateFolate | +1646.2% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 0.26mg | 233% |
| Copper | 1.8mg | 0.215mg | 176% |
| Polyunsaturated fat | 23.137g | 154% | |
| Vitamin B1 | 1.48mg | 0.103mg | 115% |
| Vitamin B6 | 1.345mg | 0.08mg | 97% |
| Selenium | 53µg | 4µg | 89% |
| Fats | 51.46g | 0.85g | 78% |
| Phosphorus | 660mg | 150mg | 73% |
| Magnesium | 325mg | 49mg | 66% |
| Folate | 227µg | 13µg | 54% |
| Monounsaturated fat | 18.528g | 46% | |
| Iron | 5.25mg | 1.67mg | 45% |
| Manganese | 1.95mg | 1.091mg | 37% |
| Vitamin B3 | 8.335mg | 2.57mg | 36% |
| Zinc | 5mg | 1.25mg | 34% |
| Protein | 20.78g | 5.5g | 31% |
| Vitamin B2 | 0.355mg | 0.03mg | 25% |
| Vitamin B5 | 1.13mg | 23% | |
| Calories | 584kcal | 127kcal | 23% |
| Saturated fat | 4.455g | 20% | |
| Fiber | 8.6g | 3.9g | 19% |
| Potassium | 645mg | 143mg | 15% |
| Choline | 55.1mg | 10% | |
| Starch | 19.57g | 8% | |
| Calcium | 78mg | 10mg | 7% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Carbs | 20g | 26.44g | 2% |
| Net carbs | 11.4g | 22.54g | N/A |
| Sugar | 2.62g | N/A | |
| Sodium | 9mg | 5mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0% | |
| Isoleucine | 1.139mg | 0% | |
| Leucine | 1.659mg | 0% | |
| Lysine | 0.937mg | 0% | |
| Methionine | 0.494mg | 0% | |
| Phenylalanine | 1.169mg | 0% | |
| Valine | 1.315mg | 0% | |
| Histidine | 0.632mg | 0% | |
| Omega-3 - EPA | 0.014g | N/A |
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:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
| Contains more ProteinProtein | +277.8% |
| Contains more FatsFats | +5954.1% |
| Contains more OtherOther | +366.2% |
| Contains more CarbsCarbs | +32.2% |
| Contains more WaterWater | +1307.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
19.57 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
