Sunflower seeds vs. Sunflower seeds — In-Depth Nutrition Comparison
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Important differences between sunflower seeds and sunflower seeds
The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Seeds, sunflower seed kernels, dried.
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.
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.
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:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
~equal in
Protein
~20.78g
~equal in
Fats
~51.46g
~equal in
Carbs
~20g
~equal in
Water
~4.73g
~equal in
Other
~3.03g
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
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
~equal in
Saturated fat
~4.455g
~equal in
Monounsaturated fat
~18.528g
~equal in
Polyunsaturated fat
~23.137g
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:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
~equal in
Starch
~0g
~equal in
Sucrose
~2.5g
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Sodium | Equal | ||
| Lower in Saturated fat | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calories | 584kcal | 584kcal | 0% |
| Protein | 20.78g | 20.78g | 0% |
| Fats | 51.46g | 51.46g | 0% |
| Vitamin C | 1.4mg | 1.4mg | 0% |
| Net carbs | 11.4g | 11.4g | N/A |
| Carbs | 20g | 20g | 0% |
| Magnesium | 325mg | 325mg | 0% |
| Calcium | 78mg | 78mg | 0% |
| Potassium | 645mg | 645mg | 0% |
| Iron | 5.25mg | 5.25mg | 0% |
| Sugar | 2.62g | 2.62g | N/A |
| Fiber | 8.6g | 8.6g | 0% |
| Copper | 1.8mg | 1.8mg | 0% |
| Zinc | 5mg | 5mg | 0% |
| Phosphorus | 660mg | 660mg | 0% |
| Sodium | 9mg | 9mg | 0% |
| Vitamin A | 3µg | 3µg | 0% |
| Vitamin E | 35.17mg | 35.17mg | 0% |
| Manganese | 1.95mg | 1.95mg | 0% |
| Selenium | 53µg | 53µg | 0% |
| Vitamin B1 | 1.48mg | 1.48mg | 0% |
| Vitamin B2 | 0.355mg | 0.355mg | 0% |
| Vitamin B3 | 8.335mg | 8.335mg | 0% |
| Vitamin B5 | 1.13mg | 1.13mg | 0% |
| Vitamin B6 | 1.345mg | 1.345mg | 0% |
| Folate | 227µg | 227µg | 0% |
| Choline | 55.1mg | 55.1mg | 0% |
| Saturated fat | 4.455g | 4.455g | 0% |
| Monounsaturated fat | 18.528g | 18.528g | 0% |
| Polyunsaturated fat | 23.137g | 23.137g | 0% |
| Tryptophan | 0.348mg | 0.348mg | 0% |
| Threonine | 0.928mg | 0.928mg | 0% |
| Isoleucine | 1.139mg | 1.139mg | 0% |
| Leucine | 1.659mg | 1.659mg | 0% |
| Lysine | 0.937mg | 0.937mg | 0% |
| Methionine | 0.494mg | 0.494mg | 0% |
| Phenylalanine | 1.169mg | 1.169mg | 0% |
| Valine | 1.315mg | 1.315mg | 0% |
| Histidine | 0.632mg | 0.632mg | 0% |
| Omega-3 - EPA | 0.014g | 0.014g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet | Equal | |
| Low Fats diet | Equal | |
| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
People also compare
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%
146%
Minerals Daily Need Coverage Score
207%
207%
Comparison summary
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (2.62 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (9 mg)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat (4.455 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (20)
Which food is cheaper?
?
The foods are relatively equal in price ($1.6)
Which food is richer in minerals?
?
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.
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.