Sunflower seeds vs. Garlic powder — In-Depth Nutrition Comparison
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What are the main differences between Sunflower seeds and Garlic powder?
- Sunflower seeds are richer in Vitamin E, Copper, Vitamin B1, Magnesium, Selenium, Vitamin B3, Folate, Manganese, and Phosphorus, yet Garlic powder is richer in Vitamin B6.
- Sunflower seeds' daily need coverage for Vitamin E is 230% higher.
- Sunflower seeds have 10 times more Vitamin B3 than Garlic powder. Sunflower seeds have 8.335mg of Vitamin B3, while Garlic powder has 0.796mg.
We used Seeds, sunflower seed kernels, dried and Spices, garlic powder 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 | +322.1% |
| Contains more CopperCopper | +237.7% |
| Contains more ZincZinc | +67.2% |
| Contains more PhosphorusPhosphorus | +59.4% |
| Contains less SodiumSodium | -85% |
| Contains more ManganeseManganese | +99.2% |
| Contains more SeleniumSelenium | +121.8% |
| Contains more PotassiumPotassium | +85% |
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 | +16.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +5149.3% |
| Contains more Vitamin B1Vitamin B1 | +240.2% |
| Contains more Vitamin B2Vitamin B2 | +151.8% |
| Contains more Vitamin B3Vitamin B3 | +947.1% |
| Contains more Vitamin B5Vitamin B5 | +52.1% |
| Contains more FolateFolate | +383% |
| Contains more Vitamin B6Vitamin B6 | +23% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +22.5% |
~equal in
Vitamin D
~0µg
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:
16.55 g
Fats:
0.73 g
Carbs:
72.73 g
Water:
6.45 g
Other:
3.54 g
| Contains more ProteinProtein | +25.6% |
| Contains more FatsFats | +6949.3% |
| Contains more CarbsCarbs | +263.7% |
| Contains more WaterWater | +36.4% |
| Contains more OtherOther | +16.8% |
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
0.249 g
Monounsaturated Fat:
Mono. Fat
0.115 g
Polyunsaturated fat:
Poly. Fat
0.178 g
| Contains more Mono. FatMonounsaturated Fat | +16011.3% |
| Contains more Poly. FatPolyunsaturated fat | +12898.3% |
| Contains less Sat. FatSaturated Fat | -94.4% |
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:
0 g
Sucrose:
2.05 g
Glucose:
0.07 g
Fructose:
0.31 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +22% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 584kcal | 331kcal |
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| Protein | 20.78g | 16.55g |
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| Fats | 51.46g | 0.73g |
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| Vitamin C | 1.4mg | 1.2mg |
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| Net carbs | 11.4g | 63.73g |
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| Carbs | 20g | 72.73g |
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| Magnesium | 325mg | 77mg |
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| Calcium | 78mg | 79mg |
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| Potassium | 645mg | 1193mg |
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| Iron | 5.25mg | 5.65mg |
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| Sugar | 2.62g | 2.43g |
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| Fiber | 8.6g | 9g |
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| Copper | 1.8mg | 0.533mg |
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| Zinc | 5mg | 2.99mg |
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| Phosphorus | 660mg | 414mg |
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| Sodium | 9mg | 60mg |
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| Vitamin A | 50IU | 0IU |
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| Vitamin A | 3µg | 0µg |
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| Vitamin E | 35.17mg | 0.67mg |
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| Manganese | 1.95mg | 0.979mg |
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| Selenium | 53µg | 23.9µg |
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| Vitamin B1 | 1.48mg | 0.435mg |
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| Vitamin B2 | 0.355mg | 0.141mg |
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| Vitamin B3 | 8.335mg | 0.796mg |
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| Vitamin B5 | 1.13mg | 0.743mg |
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| Vitamin B6 | 1.345mg | 1.654mg |
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| Vitamin K | 0µg | 0.4µg |
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| Folate | 227µg | 47µg |
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| Choline | 55.1mg | 67.5mg |
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| Saturated Fat | 4.455g | 0.249g |
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| Monounsaturated Fat | 18.528g | 0.115g |
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| Polyunsaturated fat | 23.137g | 0.178g |
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| Tryptophan | 0.348mg | 0.121mg |
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| Threonine | 0.928mg | 0.374mg |
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| Isoleucine | 1.139mg | 0.414mg |
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| Leucine | 1.659mg | 0.728mg |
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| Lysine | 0.937mg | 0.768mg |
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| Methionine | 0.494mg | 0.111mg |
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| Phenylalanine | 1.169mg | 0.525mg |
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| Valine | 1.315mg | 0.667mg |
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| Histidine | 0.632mg | 0.263mg |
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| Fructose | 0.31g |
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| Omega-3 - EPA | 0.014g | 0g |
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| Omega-3 - ALA | 0.012g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.022g |
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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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People also compare
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%
52%
Minerals Daily Need Coverage Score
207%
110%
Comparison summary
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 51mg)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $1.2)
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Garlic powder is lower in Sugar (difference - 0.19g)
Which food is lower in Saturated Fat?
Garlic powder is lower in Saturated Fat (difference - 4.206g)
Which food is lower in glycemic index?
Garlic powder is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.