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  6. Sunflower seeds vs. Taco salad

Sunflower seeds vs. Taco salad — In-Depth Nutrition Comparison

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How are sunflower seeds and taco salad different?

  • Sunflower seeds have more copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, folate, and vitamin B3 than taco salad.
  • Daily need coverage for copper for sunflower seeds is 187% higher.
  • Sunflower seeds contain 30 times more vitamin B1 than taco salad. While sunflower seeds contain 1.48mg of vitamin B1, taco salad contains only 0.05mg.

Seeds, sunflower seed kernels, dried and Fast foods, taco salad are the varieties used in this article.

Infographic

Sunflower seeds vs Taco salad infographic
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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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more MagnesiumMagnesium +1150%
Contains more PotassiumPotassium +207.1%
Contains more IronIron +356.5%
Contains more CopperCopper +1492.9%
Contains more ZincZinc +267.6%
Contains more PhosphorusPhosphorus +816.7%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +1067.7%
Contains more SeleniumSelenium +2309.1%
Contains more CalciumCalcium +24.4%

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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2860%
Contains more Vitamin B2Vitamin B2 +97.2%
Contains more Vitamin B3Vitamin B3 +572.2%
Contains more Vitamin B5Vitamin B5 +66.2%
Contains more Vitamin B6Vitamin B6 +1122.7%
Contains more FolateFolate +440.5%
Contains more CholineCholine +136.5%
Contains more Vitamin CVitamin C +28.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Taco salad DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.113mg 187%
Polyunsaturated fat 23.137g 0.883g 148%
Vitamin B1 1.48mg 0.05mg 119%
Vitamin B6 1.345mg 0.11mg 95%
Selenium 53µg 2.2µg 92%
Phosphorus 660mg 72mg 84%
Manganese 1.95mg 0.167mg 78%
Magnesium 325mg 26mg 71%
Fats 51.46g 7.46g 68%
Iron 5.25mg 1.15mg 51%
Folate 227µg 42µg 46%
Vitamin B3 8.335mg 1.24mg 44%
Monounsaturated fat 18.528g 2.606g 40%
Fiber 8.6g 34%
Zinc 5mg 1.36mg 33%
Protein 20.78g 6.68g 28%
Calories 584kcal 141kcal 22%
Sodium 9mg 385mg 16%
Potassium 645mg 210mg 13%
Vitamin B2 0.355mg 0.18mg 13%
Vitamin B12 0µg 0.32µg 13%
Vitamin B5 1.13mg 0.68mg 9%
Cholesterol 0mg 22mg 7%
Choline 55.1mg 23.3mg 6%
Saturated fat 4.455g 3.446g 5%
Carbs 20g 11.91g 3%
Calcium 78mg 97mg 2%
Vitamin C 1.4mg 1.8mg 0%
Net carbs 11.4g 11.91g N/A
Sugar 2.62g N/A
Vitamin A 3µg 0%
Tryptophan 0.348mg 0.075mg 0%
Threonine 0.928mg 0.254mg 0%
Isoleucine 1.139mg 0.311mg 0%
Leucine 1.659mg 0.549mg 0%
Lysine 0.937mg 0.486mg 0%
Methionine 0.494mg 0.145mg 0%
Phenylalanine 1.169mg 0.277mg 0%
Valine 1.315mg 0.343mg 0%
Histidine 0.632mg 0.201mg 0%
Omega-3 - EPA 0.014g N/A

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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more ProteinProtein +211.1%
Contains more FatsFats +589.8%
Contains more CarbsCarbs +67.9%
Contains more OtherOther +89.4%
Contains more WaterWater +1429.6%

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains more Mono. FatMonounsaturated fat +611%
Contains more Poly. FatPolyunsaturated fat +2520.3%
Contains less Sat. FatSaturated fat -22.6%

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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

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.