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  6. Sunflower seed vs. Agave nectar

Sunflower seed vs. Agave nectar — In-Depth Nutrition Comparison

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How are Sunflower seed and Agave nectar different?

  • Sunflower seed is higher than Agave nectar in Vitamin E , Copper, Vitamin B1, Phosphorus, Selenium, Vitamin B6, Manganese, Magnesium, Iron, and Folate.
  • Sunflower seed covers your daily need of Vitamin E 228% more than Agave nectar.
  • Sunflower seed contains 660 times more Phosphorus than Agave nectar. Sunflower seed contains 660mg of Phosphorus, while Agave nectar contains 1mg.

Seeds, sunflower seed kernels, dried and Sweetener, syrup, agave types were used in this article.

Infographic

Sunflower seed vs Agave nectar 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.
Sunflower seed
Sunflower seed
9
:
1
Agave nectar
Agave nectar
Contains more Calcium +7700%
Contains more Iron +5733.3%
Contains more Magnesium +32400%
Contains more Phosphorus +65900%
Contains more Potassium +16025%
Contains more Zinc +49900%
Contains more Copper +19900%
Contains more Manganese +38900%
Contains more Selenium +3017.6%
Contains less Sodium -55.6%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Agave nectar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 4% 1% 1% 1% 1% 1% 3% 1% 10%
Contains more Calcium +7700%
Contains more Iron +5733.3%
Contains more Magnesium +32400%
Contains more Phosphorus +65900%
Contains more Potassium +16025%
Contains more Zinc +49900%
Contains more Copper +19900%
Contains more Manganese +38900%
Contains more Selenium +3017.6%
Contains less Sodium -55.6%

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.
Sunflower seed
Sunflower seed
7
:
3
Agave nectar
Agave nectar
Contains more Vitamin E +3488.8%
Contains more Vitamin B1 +1113.1%
Contains more Vitamin B2 +115.2%
Contains more Vitamin B3 +1109.7%
Contains more Vitamin B6 +474.8%
Contains more Folate +656.7%
Contains more Vitamin A +212%
Contains more Vitamin C +1114.3%
Contains more Vitamin K +∞%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Agave nectar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 20% 0% 57% 31% 39% 13% 0% 54% 23% 0% 57%
Contains more Vitamin E +3488.8%
Contains more Vitamin B1 +1113.1%
Contains more Vitamin B2 +115.2%
Contains more Vitamin B3 +1109.7%
Contains more Vitamin B6 +474.8%
Contains more Folate +656.7%
Contains more Vitamin A +212%
Contains more Vitamin C +1114.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Agave nectar
Agave nectar
Contains more Protein +22988.9%
Contains more Fats +11335.6%
Contains more Other +1920%
Contains more Carbs +281.9%
Contains more Water +385%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Agave nectar
76% 23%
Protein: 0.09 g
Fats: 0.45 g
Carbs: 76.37 g
Water: 22.94 g
Other: 0.15 g
Contains more Protein +22988.9%
Contains more Fats +11335.6%
Contains more Other +1920%
Contains more Carbs +281.9%
Contains more Water +385%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
1
:
2
Agave nectar
Agave nectar
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Sunflower seed
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Agave nectar
18% 82%
Starch: 0 g
Sucrose: 0 g
Glucose: 12.43 g
Fructose: 55.6 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Agave nectar
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Agave nectar Opinion
Net carbs 11.4g 76.17g Agave nectar
Protein 20.78g 0.09g Sunflower seed
Fats 51.46g 0.45g Sunflower seed
Carbs 20g 76.37g Agave nectar
Calories 584kcal 310kcal Sunflower seed
Fructose 55.6g Agave nectar
Sugar 2.62g 68.03g Sunflower seed
Fiber 8.6g 0.2g Sunflower seed
Calcium 78mg 1mg Sunflower seed
Iron 5.25mg 0.09mg Sunflower seed
Magnesium 325mg 1mg Sunflower seed
Phosphorus 660mg 1mg Sunflower seed
Potassium 645mg 4mg Sunflower seed
Sodium 9mg 4mg Agave nectar
Zinc 5mg 0.01mg Sunflower seed
Copper 1.8mg 0.009mg Sunflower seed
Manganese 1.95mg 0.005mg Sunflower seed
Selenium 53µg 1.7µg Sunflower seed
Vitamin A 50IU 156IU Agave nectar
Vitamin A RAE 3µg 8µg Agave nectar
Vitamin E 35.17mg 0.98mg Sunflower seed
Vitamin C 1.4mg 17mg Agave nectar
Vitamin B1 1.48mg 0.122mg Sunflower seed
Vitamin B2 0.355mg 0.165mg Sunflower seed
Vitamin B3 8.335mg 0.689mg Sunflower seed
Vitamin B5 1.13mg Sunflower seed
Vitamin B6 1.345mg 0.234mg Sunflower seed
Folate 227µg 30µg Sunflower seed
Vitamin K 0µg 22.5µg Agave nectar
Tryptophan 0.348mg Sunflower seed
Threonine 0.928mg Sunflower seed
Isoleucine 1.139mg Sunflower seed
Leucine 1.659mg Sunflower seed
Lysine 0.937mg Sunflower seed
Methionine 0.494mg Sunflower seed
Phenylalanine 1.169mg Sunflower seed
Valine 1.315mg Sunflower seed
Histidine 0.632mg Sunflower seed
Saturated Fat 4.455g 0g Agave nectar
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0g Sunflower seed
Polyunsaturated fat 23.137g 0g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Agave nectar
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
156%
Sunflower seed
25%
Agave nectar
Minerals Daily Need Coverage Score
207%
Sunflower seed
2%
Agave nectar

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 65.41g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sodium?
Agave nectar
Agave nectar contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Agave nectar
Agave nectar is lower in Saturated Fat (difference - 4.455g)
Which food is lower in glycemic index?
Agave nectar
Agave nectar is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Agave nectar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170277/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.