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Sunflower seeds vs. Tart — In-Depth Nutrition Comparison

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A recap on differences between sunflower seeds and tart

  • Sunflower seeds are higher than tart in vitamin E, copper, vitamin B1, phosphorus, vitamin B6, selenium, magnesium, zinc, folate, and fiber.
  • Sunflower seeds cover your daily vitamin E needs 231% more than tart.
  • Sunflower seeds contain 25 times more copper than tart. While sunflower seeds contain 1.8mg of copper, tart contains only 0.073mg.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Breakfast tart, low fat.

Infographic

Sunflower seeds vs Tart 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%
Tart
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
Contains more MagnesiumMagnesium +638.6%
Contains more CalciumCalcium +77.3%
Contains more PotassiumPotassium +877.3%
Contains more IronIron +53.5%
Contains more CopperCopper +2365.8%
Contains more ZincZinc +1685.7%
Contains more PhosphorusPhosphorus +609.7%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +310.9%

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.
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%
Tart
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
Contains more Vitamin EVitamin E +6535.8%
Contains more Vitamin B1Vitamin B1 +419.3%
Contains more Vitamin B3Vitamin B3 +119.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +253.9%
Contains more FolateFolate +127%
Contains more CholineCholine +556%
Contains more Vitamin CVitamin C +171.4%
Contains more Vitamin AVitamin A +9400%
Contains more Vitamin B2Vitamin B2 +54.6%
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
Tart
2
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 g
Contains more ProteinProtein +420.8%
Contains more FatsFats +759.1%
Contains more OtherOther +156.8%
Contains more CarbsCarbs +284%
Contains more WaterWater +154.5%

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
Tart
1
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 g
Contains more Mono. FatMonounsaturated fat +455.1%
Contains more Poly. FatPolyunsaturated fat +2535.2%
Contains less Sat. FatSaturated fat -68.7%

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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Tart DV% diff.
Vitamin E 35.17mg 0.53mg 231%
Copper 1.8mg 0.073mg 192%
Polyunsaturated fat 23.137g 0.878g 148%
Vitamin B1 1.48mg 0.285mg 100%
Manganese 1.95mg 85%
Phosphorus 660mg 93mg 81%
Vitamin B6 1.345mg 0.38mg 74%
Selenium 53µg 12.9µg 73%
Fats 51.46g 5.99g 70%
Magnesium 325mg 44mg 67%
Zinc 5mg 0.28mg 43%
Monounsaturated fat 18.528g 3.338g 38%
Protein 20.78g 3.99g 34%
Folate 227µg 100µg 32%
Vitamin A 3µg 285µg 31%
Fiber 8.6g 1.5g 28%
Vitamin B3 8.335mg 3.8mg 28%
Iron 5.25mg 3.42mg 23%
Vitamin B5 1.13mg 23%
Carbs 20g 76.8g 19%
Potassium 645mg 66mg 17%
Sodium 9mg 361mg 15%
Vitamin B2 0.355mg 0.549mg 15%
Saturated fat 4.455g 1.393g 14%
Calories 584kcal 372kcal 11%
Choline 55.1mg 8.4mg 8%
Calcium 78mg 44mg 3%
Vitamin C 1.4mg 3.8mg 3%
Net carbs 11.4g 75.3g N/A
Sugar 2.62g 4.87g N/A
Vitamin K 0µg 0.4µg 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 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Tart
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
43%
Tart
Minerals Daily Need Coverage Score
207%
Sunflower seeds
37%
Tart

Comparison summary

Which food is lower in Saturated fat?
Tart
Tart is lower in Saturated fat (difference - 3.062g)
Which food is cheaper?
Tart
Tart is cheaper (difference - $1.6)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 2.25g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 352mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.