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
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.
| 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.
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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:
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
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
