Sunflower seeds vs. Star anise — In-Depth Nutrition Comparison
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How are sunflower seeds and star anise different?
- Sunflower seeds are richer in copper, vitamin B1, selenium, folate, vitamin B6, magnesium, vitamin B3, and phosphorus, while star anise is higher in iron and calcium.
- Star anise covers your daily need for iron, 396% more than sunflower seeds.
- Sunflower seeds contain 23 times more folate than star anise. Sunflower seeds contain 227µg of folate, while star anise contains 10µg.
- Star anise has a higher glycemic index (89) than sunflower seeds (20).
Seeds, sunflower seed kernels, dried and Spices, anise seed types were 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 | +91.2% |
| Contains more CopperCopper | +97.8% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains less SodiumSodium | -43.8% |
| Contains more SeleniumSelenium | +960% |
| Contains more CalciumCalcium | +728.2% |
| Contains more PotassiumPotassium | +123.4% |
| Contains more IronIron | +604% |
| Contains more ManganeseManganese | +17.9% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +335.3% |
| Contains more Vitamin B2Vitamin B2 | +22.4% |
| Contains more Vitamin B3Vitamin B3 | +172.4% |
| Contains more Vitamin B5Vitamin B5 | +41.8% |
| Contains more Vitamin B6Vitamin B6 | +106.9% |
| Contains more FolateFolate | +2170% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +1400% |
| Contains more Vitamin AVitamin A | +433.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.25mg | 36.96mg | 396% |
| Vitamin E | 35.17mg | 234% | |
| Polyunsaturated fat | 23.137g | 3.15g | 133% |
| Copper | 1.8mg | 0.91mg | 99% |
| Vitamin B1 | 1.48mg | 0.34mg | 95% |
| Selenium | 53µg | 5µg | 87% |
| Calcium | 78mg | 646mg | 57% |
| Fats | 51.46g | 15.9g | 55% |
| Folate | 227µg | 10µg | 54% |
| Vitamin B6 | 1.345mg | 0.65mg | 53% |
| Magnesium | 325mg | 170mg | 37% |
| Vitamin B3 | 8.335mg | 3.06mg | 33% |
| Phosphorus | 660mg | 440mg | 31% |
| Fiber | 8.6g | 14.6g | 24% |
| Potassium | 645mg | 1441mg | 23% |
| Monounsaturated fat | 18.528g | 9.78g | 22% |
| Vitamin C | 1.4mg | 21mg | 22% |
| Saturated fat | 4.455g | 0.586g | 18% |
| Manganese | 1.95mg | 2.3mg | 15% |
| Calories | 584kcal | 337kcal | 12% |
| Carbs | 20g | 50.02g | 10% |
| Choline | 55.1mg | 10% | |
| Vitamin B5 | 1.13mg | 0.797mg | 7% |
| Protein | 20.78g | 17.6g | 6% |
| Vitamin B2 | 0.355mg | 0.29mg | 5% |
| Zinc | 5mg | 5.3mg | 3% |
| Vitamin A | 3µg | 16µg | 1% |
| Net carbs | 11.4g | 35.42g | N/A |
| Sugar | 2.62g | N/A | |
| Sodium | 9mg | 16mg | 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 | 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:
17.6 g
Fats:
15.9 g
Carbs:
50.02 g
Water:
9.54 g
Other:
6.94 g
| Contains more ProteinProtein | +18.1% |
| Contains more FatsFats | +223.6% |
| Contains more CarbsCarbs | +150.1% |
| Contains more WaterWater | +101.7% |
| Contains more OtherOther | +129% |
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
0.586 g
Monounsaturated fat:
Mono. Fat
9.78 g
Polyunsaturated fat:
Poly. Fat
3.15 g
| Contains more Mono. FatMonounsaturated fat | +89.4% |
| Contains more Poly. FatPolyunsaturated fat | +634.5% |
| Contains less Sat. FatSaturated fat | -86.8% |
