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  6. Sunflower seeds vs. Summer squash

Sunflower seeds vs. Summer squash — In-Depth Nutrition Comparison

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What are the differences between sunflower seeds and summer squash?

  • Sunflower seeds are richer than summer squash in vitamin E, copper, vitamin B1, selenium, phosphorus, vitamin B6, manganese, magnesium, iron, and folate.
  • Sunflower seeds' daily need coverage for vitamin E is 234% more.
  • Sunflower seeds have 265 times more selenium than summer squash. While sunflower seeds have 53µg of selenium, summer squash has only 0.2µg.

We used Seeds, sunflower seed kernels, dried and Squash, summer, all varieties, raw types in this article.

Infographic

Sunflower seeds vs Summer squash 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +1811.8%
Contains more CalciumCalcium +420%
Contains more PotassiumPotassium +146.2%
Contains more IronIron +1400%
Contains more CopperCopper +3429.4%
Contains more ZincZinc +1624.1%
Contains more PhosphorusPhosphorus +1636.8%
Contains more ManganeseManganese +1014.3%
Contains more SeleniumSelenium +26400%
Contains less SodiumSodium -77.8%

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%
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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin EVitamin E +29208.3%
Contains more Vitamin B1Vitamin B1 +2983.3%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +1611.5%
Contains more Vitamin B5Vitamin B5 +629%
Contains more Vitamin B6Vitamin B6 +517%
Contains more FolateFolate +682.8%
Contains more CholineCholine +722.4%
Contains more Vitamin CVitamin C +1114.3%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Summer squash DV% diff.
Vitamin E 35.17mg 0.12mg 234%
Copper 1.8mg 0.051mg 194%
Polyunsaturated fat 23.137g 0.089g 154%
Vitamin B1 1.48mg 0.048mg 119%
Selenium 53µg 0.2µg 96%
Phosphorus 660mg 38mg 89%
Vitamin B6 1.345mg 0.218mg 87%
Fats 51.46g 0.18g 79%
Manganese 1.95mg 0.175mg 77%
Magnesium 325mg 17mg 73%
Iron 5.25mg 0.35mg 61%
Folate 227µg 29µg 50%
Vitamin B3 8.335mg 0.487mg 49%
Monounsaturated fat 18.528g 0.016g 46%
Zinc 5mg 0.29mg 43%
Protein 20.78g 1.21g 39%
Fiber 8.6g 1.1g 30%
Calories 584kcal 16kcal 28%
Saturated fat 4.455g 0.044g 20%
Vitamin B5 1.13mg 0.155mg 20%
Vitamin C 1.4mg 17mg 17%
Vitamin B2 0.355mg 0.142mg 16%
Potassium 645mg 262mg 11%
Choline 55.1mg 6.7mg 9%
Calcium 78mg 15mg 6%
Carbs 20g 3.35g 6%
Vitamin K 0µg 3µg 3%
Vitamin A 3µg 10µg 1%
Fructose 0.95g 1%
Net carbs 11.4g 2.25g N/A
Sugar 2.62g 2.2g N/A
Sodium 9mg 2mg 0%
Tryptophan 0.348mg 0.011mg 0%
Threonine 0.928mg 0.028mg 0%
Isoleucine 1.139mg 0.042mg 0%
Leucine 1.659mg 0.069mg 0%
Lysine 0.937mg 0.065mg 0%
Methionine 0.494mg 0.017mg 0%
Phenylalanine 1.169mg 0.041mg 0%
Valine 1.315mg 0.053mg 0%
Histidine 0.632mg 0.025mg 0%
Omega-3 - EPA 0.014g 0g N/A

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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +1617.4%
Contains more FatsFats +28488.9%
Contains more CarbsCarbs +497%
Contains more OtherOther +388.7%
Contains more WaterWater +1900.8%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +115700%
Contains more Poly. FatPolyunsaturated fat +25896.6%
Contains less Sat. FatSaturated fat -99%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +8233.3%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.