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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

Sunflower seeds vs Spread infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Spread
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Spread
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Spread
1
8% 17% 12% 60% 3%
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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Spread
0
37% 47% 16%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds Spread
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Spread 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Spread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Sunflower seeds
30%
Spread
Minerals Daily Need Coverage Score
207%
Sunflower seeds
33%
Spread

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 1004mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 1.522g)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 2.62g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 20)
Which food is cheaper?
Spread
Spread is cheaper (difference - $1.6)
Which food is richer in vitamins?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.