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Sunflower seeds vs. Taro — In-Depth Nutrition Comparison

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The main differences between sunflower seeds and taro

  • Sunflower seeds are richer than taro in vitamin E, copper, vitamin B1, selenium, phosphorus, vitamin B6, magnesium, manganese, iron, and folate.
  • Daily need coverage for vitamin E for sunflower seeds is 219% higher.
  • Sunflower seeds contain 76 times more selenium than taro. Sunflower seeds contain 53µg of selenium, while taro contains 0.7µg.
  • Sunflower seeds have a lower glycemic index than taro.

Food types used in this article are Seeds, sunflower seed kernels, dried and Taro, raw.

Infographic

Sunflower seeds vs Taro 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%
Taro
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
Contains more MagnesiumMagnesium +884.8%
Contains more CalciumCalcium +81.4%
Contains more IronIron +854.5%
Contains more CopperCopper +946.5%
Contains more ZincZinc +2073.9%
Contains more PhosphorusPhosphorus +685.7%
Contains less SodiumSodium -18.2%
Contains more ManganeseManganese +409.1%
Contains more SeleniumSelenium +7471.4%
~equal in Potassium ~591mg

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%
Taro
3
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 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
Contains more Vitamin EVitamin E +1377.7%
Contains more Vitamin B1Vitamin B1 +1457.9%
Contains more Vitamin B2Vitamin B2 +1320%
Contains more Vitamin B3Vitamin B3 +1289.2%
Contains more Vitamin B5Vitamin B5 +272.9%
Contains more Vitamin B6Vitamin B6 +375.3%
Contains more FolateFolate +931.8%
Contains more CholineCholine +218.5%
Contains more Vitamin CVitamin C +221.4%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Taro
2
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more ProteinProtein +1285.3%
Contains more FatsFats +25630%
Contains more OtherOther +152.5%
Contains more CarbsCarbs +32.3%
Contains more WaterWater +1393.4%

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
Taro
1
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +115700%
Contains more Poly. FatPolyunsaturated fat +27775.9%
Contains less Sat. FatSaturated fat -99.1%

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 Taro
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Taro DV% diff.
Vitamin E 35.17mg 2.38mg 219%
Copper 1.8mg 0.172mg 181%
Polyunsaturated fat 23.137g 0.083g 154%
Vitamin B1 1.48mg 0.095mg 115%
Selenium 53µg 0.7µg 95%
Phosphorus 660mg 84mg 82%
Vitamin B6 1.345mg 0.283mg 82%
Fats 51.46g 0.2g 79%
Magnesium 325mg 33mg 70%
Manganese 1.95mg 0.383mg 68%
Iron 5.25mg 0.55mg 59%
Folate 227µg 22µg 51%
Vitamin B3 8.335mg 0.6mg 48%
Monounsaturated fat 18.528g 0.016g 46%
Zinc 5mg 0.23mg 43%
Protein 20.78g 1.5g 39%
Vitamin B2 0.355mg 0.025mg 25%
Calories 584kcal 112kcal 24%
Saturated fat 4.455g 0.041g 20%
Fiber 8.6g 4.1g 18%
Vitamin B5 1.13mg 0.303mg 17%
Choline 55.1mg 17.3mg 7%
Calcium 78mg 43mg 4%
Vitamin C 1.4mg 4.5mg 3%
Potassium 645mg 591mg 2%
Carbs 20g 26.46g 2%
Vitamin K 0µg 1µg 1%
Net carbs 11.4g 22.36g N/A
Sugar 2.62g 0.4g N/A
Sodium 9mg 11mg 0%
Vitamin A 3µg 4µg 0%
Tryptophan 0.348mg 0.023mg 0%
Threonine 0.928mg 0.069mg 0%
Isoleucine 1.139mg 0.054mg 0%
Leucine 1.659mg 0.111mg 0%
Lysine 0.937mg 0.067mg 0%
Methionine 0.494mg 0.02mg 0%
Phenylalanine 1.169mg 0.082mg 0%
Valine 1.315mg 0.082mg 0%
Histidine 0.632mg 0.034mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Taro
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
17%
Taro
Minerals Daily Need Coverage Score
207%
Sunflower seeds
26%
Taro

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 2.22g)
Which food is lower in Saturated fat?
Taro
Taro is lower in Saturated fat (difference - 4.414g)
Which food is cheaper?
Taro
Taro is cheaper (difference - $1.6)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 34)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.