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  6. Sunflower seeds vs. Sweet and sour

Sunflower seeds vs. Sweet and sour — In-Depth Nutrition Comparison

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What are the main differences between sunflower seeds and sweet and sour?

  • Sweet and sour has less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, iron, folate, and manganese than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 234% higher.
  • Sunflower seeds have 133 times more selenium than sweet and sour. Sunflower seeds have 53µg of selenium, while sweet, and sour has 0.4µg.
  • Sunflower seeds have a lower glycemic index than sweet and sour.

We used Seeds, sunflower seed kernels, dried and Sauce, sweet, and sour, ready-to-serve types in this comparison.

Infographic

Sunflower seeds vs Sweet and sour 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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +3962.5%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +551.5%
Contains more IronIron +2400%
Contains more CopperCopper +2178.5%
Contains more ZincZinc +5455.6%
Contains more PhosphorusPhosphorus +9328.6%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +156.2%
Contains more SeleniumSelenium +13150%

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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +351600%
Contains more Vitamin B1Vitamin B1 +2983.3%
Contains more Vitamin B2Vitamin B2 +1768.4%
Contains more Vitamin B3Vitamin B3 +4357.2%
Contains more Vitamin B5Vitamin B5 +1115.1%
Contains more Vitamin B6Vitamin B6 +2437.7%
Contains more FolateFolate +2737.5%
Contains more CholineCholine +2195.8%
Contains more Vitamin CVitamin C +521.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Sweet and sour DV% diff.
Vitamin E 35.17mg 0.01mg 234%
Copper 1.8mg 0.079mg 191%
Polyunsaturated fat 23.137g 0g 154%
Vitamin B1 1.48mg 0.048mg 119%
Vitamin B6 1.345mg 0.053mg 99%
Selenium 53µg 0.4µg 96%
Phosphorus 660mg 7mg 93%
Fats 51.46g 0.02g 79%
Magnesium 325mg 8mg 75%
Iron 5.25mg 0.21mg 63%
Folate 227µg 8µg 55%
Manganese 1.95mg 0.761mg 52%
Vitamin B3 8.335mg 0.187mg 51%
Monounsaturated fat 18.528g 0g 46%
Zinc 5mg 0.09mg 45%
Protein 20.78g 0.27g 41%
Fiber 8.6g 0.1g 34%
Vitamin B2 0.355mg 0.019mg 26%
Calories 584kcal 150kcal 22%
Vitamin B5 1.13mg 0.093mg 21%
Saturated fat 4.455g 0g 20%
Potassium 645mg 99mg 16%
Sodium 9mg 371mg 16%
Choline 55.1mg 2.4mg 10%
Vitamin C 1.4mg 8.7mg 8%
Calcium 78mg 10mg 7%
Carbs 20g 38.22g 6%
Net carbs 11.4g 38.12g N/A
Sugar 2.62g 18.75g N/A
Vitamin A 3µg 1µg 0%
Vitamin K 0µg 0.2µg 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +7596.3%
Contains more FatsFats +257200%
Contains more OtherOther +148.4%
Contains more CarbsCarbs +91.1%
Contains more WaterWater +1174.2%

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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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.