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  6. Sunflower seeds vs. Steak

Sunflower seeds vs. Steak — In-Depth Nutrition Comparison

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Summary of differences between sunflower seeds and steak

  • Sunflower seeds have more copper, vitamin B1, magnesium, phosphorus, vitamin B6, folate, selenium, iron, and fiber; however, steak is higher in vitamin B12.
  • Sunflower seeds cover your daily need for copper, 191% more than steak.
  • The glycemic index of sunflower seeds is higher.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Sunflower seeds vs Steak 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%
Steak
Steak
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +1313%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +131.2%
Contains more IronIron +118.8%
Contains more CopperCopper +2017.6%
Contains more PhosphorusPhosphorus +304.9%
Contains less SodiumSodium -84.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +66.7%
Contains more ZincZinc +26.8%

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%
Steak
Steak
4
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B2Vitamin B2 +17.9%
Contains more Vitamin B3Vitamin B3 +61.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +169%
Contains more FolateFolate +3683.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Sunflower seeds Steak DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.085mg 191%
Polyunsaturated fat 23.137g 0.896g 148%
Vitamin B1 1.48mg 0.074mg 117%
Vitamin B12 0µg 2.2µg 92%
Manganese 1.95mg 85%
Magnesium 325mg 23mg 72%
Phosphorus 660mg 163mg 71%
Vitamin B6 1.345mg 0.5mg 65%
Folate 227µg 6µg 55%
Fats 51.46g 19.02g 50%
Selenium 53µg 31.8µg 39%
Iron 5.25mg 2.4mg 36%
Fiber 8.6g 0g 34%
Cholesterol 0mg 78mg 26%
Monounsaturated fat 18.528g 9.171g 23%
Vitamin B5 1.13mg 23%
Vitamin B3 8.335mg 5.149mg 20%
Saturated fat 4.455g 8.443g 18%
Calories 584kcal 271kcal 16%
Zinc 5mg 6.34mg 12%
Potassium 645mg 279mg 11%
Choline 55.1mg 10%
Protein 20.78g 24.85g 8%
Carbs 20g 0g 7%
Calcium 78mg 12mg 7%
Vitamin B2 0.355mg 0.301mg 4%
Sodium 9mg 58mg 2%
Vitamin C 1.4mg 0mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin K 0µg 1.6µg 1%
Vitamin D 0IU 6IU 1%
Net carbs 11.4g 0g N/A
Sugar 2.62g 0g N/A
Vitamin A 3µg 7µg 0%
Tryptophan 0.348mg 0.278mg 0%
Threonine 0.928mg 1.171mg 0%
Isoleucine 1.139mg 1.157mg 0%
Leucine 1.659mg 2.142mg 0%
Lysine 0.937mg 2.38mg 0%
Methionine 0.494mg 0.672mg 0%
Phenylalanine 1.169mg 0.997mg 0%
Valine 1.315mg 1.242mg 0%
Histidine 0.632mg 0.931mg 0%
Omega-3 - EPA 0.014g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g 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
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more FatsFats +170.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +461.1%
Contains more ProteinProtein +19.6%
Contains more WaterWater +1075.3%

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
Steak
Steak
0
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -47.2%
Contains more Mono. FatMonounsaturated fat +102%
Contains more Poly. FatPolyunsaturated fat +2482.3%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.