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 | +∞% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
1%
Minerals Daily Need Coverage Score
207%
36%
Comparison summary
Which food is lower in Sugar?
Sunflower seeds is lower in Sugar (difference - 1.41g)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 563mg)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Cholesterol?
Sugar substitute is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Sugar substitute is lower in Saturated fat (difference - 4.455g)
Which food is cheaper?
Sugar substitute is cheaper (difference - $1.6)