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Sunflower seeds vs. Tomatillo — In-Depth Nutrition Comparison

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Significant differences between sunflower seeds and tomatillos

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, iron, and folate; however, tomatillos are richer in manganese.
  • Tomatillos cover your daily manganese needs 6567% more than sunflower seeds.
  • Tomatillos have 106 times less selenium than sunflower seeds. Sunflower seeds have 53µg of selenium, while tomatillos have 0.5µg.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Tomatillos, raw.

Infographic

Sunflower seeds vs Tomatillo 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
Contains more MagnesiumMagnesium +1525%
Contains more CalciumCalcium +1014.3%
Contains more PotassiumPotassium +140.7%
Contains more IronIron +746.8%
Contains more CopperCopper +2178.5%
Contains more ZincZinc +2172.7%
Contains more PhosphorusPhosphorus +1592.3%
Contains more SeleniumSelenium +10500%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +7746.2%

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 39% 2% 7.6% 0% 11% 8.1% 35% 9% 13% 0% 25% 5.3% 4.1%
Contains more Vitamin EVitamin E +9155.3%
Contains more Vitamin B1Vitamin B1 +3263.6%
Contains more Vitamin B2Vitamin B2 +914.3%
Contains more Vitamin B3Vitamin B3 +350.5%
Contains more Vitamin B5Vitamin B5 +653.3%
Contains more Vitamin B6Vitamin B6 +2301.8%
Contains more FolateFolate +3142.9%
Contains more CholineCholine +625%
Contains more Vitamin CVitamin C +735.7%
Contains more Vitamin AVitamin A +100%
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
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Contains more ProteinProtein +2064.6%
Contains more FatsFats +4945.1%
Contains more CarbsCarbs +242.5%
Contains more OtherOther +450.9%
Contains more WaterWater +1837.2%

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
20% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 g
Contains more Mono. FatMonounsaturated fat +11853.5%
Contains more Poly. FatPolyunsaturated fat +5448.4%
Contains less Sat. FatSaturated fat -96.9%

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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Tomatillo DV% diff.
Manganese 1.95mg 153mg 6567%
Vitamin E 35.17mg 0.38mg 232%
Copper 1.8mg 0.079mg 191%
Polyunsaturated fat 23.137g 0.417g 151%
Vitamin B1 1.48mg 0.044mg 120%
Vitamin B6 1.345mg 0.056mg 99%
Selenium 53µg 0.5µg 95%
Phosphorus 660mg 39mg 89%
Fats 51.46g 1.02g 78%
Magnesium 325mg 20mg 73%
Iron 5.25mg 0.62mg 58%
Folate 227µg 7µg 55%
Monounsaturated fat 18.528g 0.155g 46%
Zinc 5mg 0.22mg 43%
Vitamin B3 8.335mg 1.85mg 41%
Protein 20.78g 0.96g 40%
Calories 584kcal 32kcal 28%
Fiber 8.6g 1.9g 27%
Vitamin B2 0.355mg 0.035mg 25%
Vitamin B5 1.13mg 0.15mg 20%
Saturated fat 4.455g 0.139g 20%
Vitamin C 1.4mg 11.7mg 11%
Potassium 645mg 268mg 11%
Choline 55.1mg 7.6mg 9%
Vitamin K 0µg 10.1µg 8%
Calcium 78mg 7mg 7%
Carbs 20g 5.84g 5%
Net carbs 11.4g 3.94g N/A
Sugar 2.62g 3.93g N/A
Sodium 9mg 1mg 0%
Vitamin A 3µg 6µg 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 Tomatillo
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
12%
Tomatillo
Minerals Daily Need Coverage Score
207%
Sunflower seeds
2007%
Tomatillo

Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Tomatillo
Tomatillo is lower in Saturated fat (difference - 4.316g)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 20)
Which food is cheaper?
Tomatillo
Tomatillo is cheaper (difference - $1.6)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 1.31g)
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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.