Sunflower seeds vs. Spread — In-Depth Nutrition Comparison
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How are sunflower seeds and spread different?
- Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, phosphorus, manganese, selenium, magnesium, folate, and iron than spread.
- Daily need coverage for vitamin E for sunflower seeds is 223% higher.
- Sunflower seeds contain 114 times more folate than spread. While sunflower seeds contain 227µg of folate, spread contains only 2µg.
- Spread has a lower glycemic index (0) than sunflower seeds (20).
Seeds, sunflower seed kernels, dried and Sandwich spread, pork, beef are the varieties used 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 | +3962.5% |
| Contains more CalciumCalcium | +550% |
| Contains more PotassiumPotassium | +486.4% |
| Contains more IronIron | +564.6% |
| Contains more CopperCopper | +1284.6% |
| Contains more ZincZinc | +390.2% |
| Contains more PhosphorusPhosphorus | +1018.6% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +7400% |
| Contains more SeleniumSelenium | +446.4% |
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 EVitamin E | +1921.3% |
| Contains more Vitamin B1Vitamin B1 | +760.5% |
| Contains more Vitamin B2Vitamin B2 | +164.9% |
| Contains more Vitamin B3Vitamin B3 | +381.8% |
| Contains more Vitamin B5Vitamin B5 | +162.8% |
| Contains more Vitamin B6Vitamin B6 | +1020.8% |
| Contains more FolateFolate | +11250% |
| Contains more Vitamin AVitamin A | +766.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +13.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 1.74mg | 223% |
| Copper | 1.8mg | 0.13mg | 186% |
| Polyunsaturated fat | 23.137g | 2.565g | 137% |
| Vitamin B1 | 1.48mg | 0.172mg | 109% |
| Vitamin B6 | 1.345mg | 0.12mg | 94% |
| Phosphorus | 660mg | 59mg | 86% |
| Manganese | 1.95mg | 0.026mg | 84% |
| Selenium | 53µg | 9.7µg | 79% |
| Magnesium | 325mg | 8mg | 75% |
| Iron | 5.25mg | 0.79mg | 56% |
| Folate | 227µg | 2µg | 56% |
| Fats | 51.46g | 17.34g | 52% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Sodium | 9mg | 1013mg | 44% |
| Vitamin B3 | 8.335mg | 1.73mg | 41% |
| Zinc | 5mg | 1.02mg | 36% |
| Fiber | 8.6g | 0.2g | 34% |
| Monounsaturated fat | 18.528g | 7.584g | 27% |
| Protein | 20.78g | 7.66g | 26% |
| Vitamin B2 | 0.355mg | 0.134mg | 17% |
| Calories | 584kcal | 235kcal | 17% |
| Potassium | 645mg | 110mg | 16% |
| Vitamin B5 | 1.13mg | 0.43mg | 14% |
| Cholesterol | 0mg | 38mg | 13% |
| Calcium | 78mg | 12mg | 7% |
| Saturated fat | 4.455g | 5.977g | 7% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin A | 3µg | 26µg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Carbs | 20g | 11.94g | 3% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Vitamin K | 0µg | 1.6µg | 1% |
| Choline | 55.1mg | 62.3mg | 1% |
| Net carbs | 11.4g | 11.74g | N/A |
| Sugar | 2.62g | 0g | N/A |
| Tryptophan | 0.348mg | 0.082mg | 0% |
| Threonine | 0.928mg | 0.334mg | 0% |
| Isoleucine | 1.139mg | 0.334mg | 0% |
| Leucine | 1.659mg | 0.6mg | 0% |
| Lysine | 0.937mg | 0.663mg | 0% |
| Methionine | 0.494mg | 0.196mg | 0% |
| Phenylalanine | 1.169mg | 0.301mg | 0% |
| Valine | 1.315mg | 0.356mg | 0% |
| Histidine | 0.632mg | 0.279mg | 0% |
| Omega-3 - EPA | 0.014g | 0g | 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:
7.66 g
Fats:
17.34 g
Carbs:
11.94 g
Water:
60.28 g
Other:
2.78 g
| Contains more ProteinProtein | +171.3% |
| Contains more FatsFats | +196.8% |
| Contains more CarbsCarbs | +67.5% |
| Contains more WaterWater | +1174.4% |
~equal in
Other
~2.78g
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
5.977 g
Monounsaturated fat:
Mono. Fat
7.584 g
Polyunsaturated fat:
Poly. Fat
2.565 g
| Contains less Sat. FatSaturated fat | -25.5% |
| Contains more Mono. FatMonounsaturated fat | +144.3% |
| Contains more Poly. FatPolyunsaturated fat | +802% |