Sunflower seeds vs. Sugar — In-Depth Nutrition Comparison
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Differences between sunflower seeds and sugar
- Sugar contains less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate than sunflower seeds.
- Sunflower seeds' daily need coverage for vitamin E is 234% higher.
- Sunflower seeds have a lower glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of sugar is 65.
The food types used in this comparison are Seeds, sunflower seed kernels, dried and Sugars, granulated.
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 | +∞% |
| Contains more CalciumCalcium | +7700% |
| Contains more PotassiumPotassium | +32150% |
| Contains more IronIron | +10400% |
| Contains more CopperCopper | +25614.3% |
| Contains more ZincZinc | +49900% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +48650% |
| Contains more SeleniumSelenium | +8733.3% |
| Contains less SodiumSodium | -88.9% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1768.4% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 0mg | 234% |
| Copper | 1.8mg | 0.007mg | 199% |
| Polyunsaturated fat | 23.137g | 0g | 154% |
| Vitamin B1 | 1.48mg | 0mg | 123% |
| Vitamin B6 | 1.345mg | 0mg | 103% |
| Selenium | 53µg | 0.6µg | 95% |
| Phosphorus | 660mg | 0mg | 94% |
| Manganese | 1.95mg | 0.004mg | 85% |
| Fats | 51.46g | 0g | 79% |
| Magnesium | 325mg | 0mg | 77% |
| Iron | 5.25mg | 0.05mg | 65% |
| Folate | 227µg | 0µg | 57% |
| Vitamin B3 | 8.335mg | 0mg | 52% |
| Monounsaturated fat | 18.528g | 0g | 46% |
| Zinc | 5mg | 0.01mg | 45% |
| Protein | 20.78g | 0g | 42% |
| Fiber | 8.6g | 0g | 34% |
| Carbs | 20g | 99.98g | 27% |
| Vitamin B2 | 0.355mg | 0.019mg | 26% |
| Vitamin B5 | 1.13mg | 0mg | 23% |
| Saturated fat | 4.455g | 0g | 20% |
| Potassium | 645mg | 2mg | 19% |
| Choline | 55.1mg | 0mg | 10% |
| Calories | 584kcal | 387kcal | 10% |
| Calcium | 78mg | 1mg | 8% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Net carbs | 11.4g | 99.98g | N/A |
| Sugar | 2.62g | 99.8g | N/A |
| Sodium | 9mg | 1mg | 0% |
| Vitamin A | 3µg | 0µg | 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:
0 g
Fats:
0 g
Carbs:
99.98 g
Water:
0.02 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more WaterWater | +23550% |
| Contains more OtherOther | +∞% |
| Contains more CarbsCarbs | +399.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
99.8 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +3892% |
~equal in
Starch
~0g
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
