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Sunflower seeds vs. Sugar substitute — In-Depth Nutrition Comparison

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A recap on differences between sunflower seeds and sugar substitute

  • Sunflower seeds are higher in copper, vitamin B1, vitamin B6, phosphorus, manganese, magnesium, iron, zinc, and fiber, yet sugar substitute is higher in calcium.
  • Sunflower seeds cover your daily copper needs 199% more than sugar substitute.
  • Sunflower seeds contain 125 times more zinc than sugar substitute. While sunflower seeds contain 5mg of zinc, sugar substitute contains only 0.04mg.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Sweeteners, sugar substitute, granulated, brown.

Infographic

Sunflower seeds vs Sugar substitute 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 4.3% 264% 3.4% 6% 2.3% 1.1% 3.4% 75% 2.9% 0%
Contains more MagnesiumMagnesium +5316.7%
Contains more PotassiumPotassium +1553.8%
Contains more IronIron +3181.3%
Contains more CopperCopper +25614.3%
Contains more ZincZinc +12400%
Contains more PhosphorusPhosphorus +8150%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +8763.6%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +1026.9%

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.
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 0% 0% 0% 0% 3.8% 3.5% 0% 4.8% 3.5% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +9766.7%
Contains more Vitamin B2Vitamin B2 +2266.7%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +1312.5%
Contains more Vitamin B6Vitamin B6 +8866.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg

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
2% 85% 9% 4%
Protein: 2.06 g
Fats: 0 g
Carbs: 84.77 g
Water: 9.14 g
Other: 4.03 g
Contains more ProteinProtein +908.7%
Contains more FatsFats +∞%
Contains more CarbsCarbs +323.9%
Contains more WaterWater +93.2%
Contains more OtherOther +33%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
47% 14% 39%
Starch: 3.52 g
Sucrose: 0 g
Glucose: 1.09 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.94 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0g
~equal in Lactose ~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.
Sunflower seeds Sugar substitute
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Sugar substitute DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.007mg 199%
Polyunsaturated fat 23.137g 154%
Vitamin B1 1.48mg 0.015mg 122%
Vitamin B6 1.345mg 0.015mg 102%
Selenium 53µg 96%
Phosphorus 660mg 8mg 93%
Manganese 1.95mg 0.022mg 84%
Calcium 78mg 879mg 80%
Fats 51.46g 0g 79%
Magnesium 325mg 6mg 76%
Iron 5.25mg 0.16mg 64%
Folate 227µg 57%
Vitamin B3 8.335mg 52%
Monounsaturated fat 18.528g 46%
Zinc 5mg 0.04mg 45%
Protein 20.78g 2.06g 37%
Fiber 8.6g 0.6g 32%
Vitamin B2 0.355mg 0.015mg 26%
Sodium 9mg 572mg 24%
Carbs 20g 84.77g 22%
Vitamin B5 1.13mg 0.08mg 21%
Saturated fat 4.455g 20%
Potassium 645mg 39mg 18%
Calories 584kcal 347kcal 12%
Choline 55.1mg 10%
Vitamin C 1.4mg 2%
Starch 3.52g 1%
Net carbs 11.4g 84.17g N/A
Sugar 2.62g 4.03g N/A
Vitamin A 3µg 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 N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Sugar substitute
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
146%
Sunflower seeds
1%
Sugar substitute
Minerals Daily Need Coverage Score
207%
Sunflower seeds
36%
Sugar substitute

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 1.41g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 563mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Cholesterol?
Sugar substitute
Sugar substitute is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Sugar substitute
Sugar substitute is lower in Saturated fat (difference - 4.455g)
Which food is cheaper?
Sugar substitute
Sugar substitute is cheaper (difference - $1.6)

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. Sugar substitute - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170675/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.