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Sunflower seeds vs. Taco — In-Depth Nutrition Comparison

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How are sunflower seeds and taco different?

  • Sunflower seeds are higher than taco in vitamin E, copper, vitamin B1, vitamin B6, selenium, manganese, magnesium, phosphorus, folate, and iron.
  • Sunflower seeds cover your daily need for vitamin E, 230% more than taco.
  • Sunflower seeds contain 30 times more vitamin B1 than taco. Sunflower seeds contain 1.48mg of vitamin B1, while taco contains 0.05mg.
  • Taco has a higher glycemic index (39) than sunflower seeds (20).

Seeds, sunflower seed kernels, dried and Fast foods, taco with beef, cheese and lettuce, hard shell types were used in this article.

Infographic

Sunflower seeds vs Taco 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%
Taco
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 27% 18% 45% 26% 48% 76% 52% 32% 50%
Contains more MagnesiumMagnesium +915.6%
Contains more PotassiumPotassium +208.6%
Contains more IronIron +341.2%
Contains more CopperCopper +2237.7%
Contains more ZincZinc +185.7%
Contains more PhosphorusPhosphorus +270.8%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +683.1%
Contains more SeleniumSelenium +476.1%
Contains more CalciumCalcium +14.1%

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%
Taco
4
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 1.3% 6.7% 12% 1.5% 13% 14% 31% 0% 21% 116% 38% 14% 17%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin EVitamin E +5761.7%
Contains more Vitamin B1Vitamin B1 +2860%
Contains more Vitamin B2Vitamin B2 +491.7%
Contains more Vitamin B3Vitamin B3 +405.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1394.4%
Contains more FolateFolate +1094.7%
Contains more CholineCholine +72.2%
Contains more Vitamin AVitamin A +566.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

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
Taco
1
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
Contains more ProteinProtein +134.5%
Contains more FatsFats +305.2%
Contains more OtherOther +93%
Contains more WaterWater +1105.5%
~equal in Carbs ~19.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Taco
1
37% 37% 26%
Saturated fat: Sat. Fat 4.384 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 g
Contains more Mono. FatMonounsaturated fat +320%
Contains more Poly. FatPolyunsaturated fat +660.6%
~equal in Saturated fat ~4.384g

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
Taco
3
94% 3% 2%
Starch: 14.78 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +525%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~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 Taco
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Taco DV% diff.
Vitamin E 35.17mg 0.6mg 230%
Copper 1.8mg 0.077mg 191%
Polyunsaturated fat 23.137g 3.042g 134%
Vitamin B1 1.48mg 0.05mg 119%
Vitamin B6 1.345mg 0.09mg 97%
Selenium 53µg 9.2µg 80%
Manganese 1.95mg 0.249mg 74%
Magnesium 325mg 32mg 70%
Phosphorus 660mg 178mg 69%
Fats 51.46g 12.7g 60%
Folate 227µg 19µg 52%
Iron 5.25mg 1.19mg 51%
Vitamin B3 8.335mg 1.65mg 42%
Vitamin B12 0µg 0.93µg 39%
Monounsaturated fat 18.528g 4.411g 35%
Zinc 5mg 1.75mg 30%
Protein 20.78g 8.86g 24%
Vitamin B2 0.355mg 0.06mg 23%
Vitamin B5 1.13mg 23%
Fiber 8.6g 3.9g 19%
Calories 584kcal 226kcal 18%
Sodium 9mg 397mg 17%
Potassium 645mg 209mg 13%
Vitamin K 0µg 15.3µg 13%
Cholesterol 0mg 28mg 9%
Starch 14.78g 6%
Choline 55.1mg 32mg 4%
Vitamin A 3µg 20µg 2%
Vitamin C 1.4mg 0.4mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 4IU 1%
Calcium 78mg 89mg 1%
Carbs 20g 19.85g 0%
Net carbs 11.4g 15.95g N/A
Sugar 2.62g 0.9g N/A
Trans fat 0.467g N/A
Saturated fat 4.455g 4.384g 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%
Fructose 0.3g 0%
Omega-3 - EPA 0.014g 0.005g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0g 0.004g N/A
Omega-6 - Linoleic acid 2.708g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Taco
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
22%
Taco
Minerals Daily Need Coverage Score
207%
Sunflower seeds
40%
Taco

Comparison summary

Which food is lower in Sugar?
Taco
Taco is lower in Sugar (difference - 1.72g)
Which food is lower in Saturated fat?
Taco
Taco is lower in Saturated fat (difference - 0.071g)
Which food is cheaper?
Taco
Taco is cheaper (difference - $1.6)
Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 28mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 388mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 19)
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

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. Taco - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170689/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.