Sunflower seeds vs. Turkey meat — In-Depth Nutrition Comparison

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Important differences between sunflower seeds and turkey meat

Turkey meat has less vitamin E, copper, vitamin B1, manganese, magnesium, fats, phosphorus, vitamin B6, folate, and iron.
Sunflower seeds' daily need coverage for vitamin E is 234% more.
Sunflower seeds have 139 times more manganese than turkey meat. Sunflower seeds have 1.95mg of manganese, while turkey meat has 0.014mg.
Sunflower seeds have a higher glycemic index than turkey meat.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Turkey, whole, meat, and skin, cooked, roasted.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Sunflower seeds

Turkey meat

Contains more MagnesiumMagnesium	+983.3%
Contains more CalciumCalcium	+457.1%
Contains more PotassiumPotassium	+169.9%
Contains more IronIron	+381.7%
Contains more CopperCopper	+1835.5%
Contains more ZincZinc	+101.6%
Contains more PhosphorusPhosphorus	+196%
Contains less SodiumSodium	-91.3%
Contains more ManganeseManganese	+13828.6%
Contains more SeleniumSelenium	+77.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Sunflower seeds

Turkey meat

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+50142.9%
Contains more Vitamin B1Vitamin B1	+3188.9%
Contains more Vitamin B2Vitamin B2	+26.3%
Contains more Vitamin B5Vitamin B5	+19.2%
Contains more Vitamin B6Vitamin B6	+118.3%
Contains more FolateFolate	+2422.2%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+300%
Contains more Vitamin B3Vitamin B3	+14.9%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	35.17mg	0.07mg	234%
Copper	1.8mg	0.093mg	190%
Polyunsaturated fat	23.137g	2.119g	140%
Vitamin B1	1.48mg	0.045mg	120%
Manganese	1.95mg	0.014mg	84%
Magnesium	325mg	30mg	70%
Fats	51.46g	7.39g	68%
Phosphorus	660mg	223mg	62%
Vitamin B6	1.345mg	0.616mg	56%
Folate	227µg	9µg	55%
Iron	5.25mg	1.09mg	52%
Vitamin B12	0µg	1.02µg	43%
Selenium	53µg	29.8µg	42%
Monounsaturated fat	18.528g	2.647g	40%
Cholesterol	0mg	109mg	36%
Fiber	8.6g	0g	34%
Zinc	5mg	2.48mg	23%
Calories	584kcal	189kcal	20%
Protein	20.78g	28.55g	16%
Potassium	645mg	239mg	12%
Omega-6 (Linoleic acid)		1.841g	11%
Saturated fat	4.455g	2.155g	10%
Vitamin B3	8.335mg	9.573mg	8%
Carbs	20g	0.06g	7%
Omega-3 (ALA)		0.105g	7%
Calcium	78mg	14mg	6%
Vitamin B2	0.355mg	0.281mg	6%
Choline	55.1mg	87.4mg	6%
Sodium	9mg	103mg	4%
Vitamin B5	1.13mg	0.948mg	4%
Vitamin C	1.4mg	0mg	2%
Vitamin D*	0 IU	15 IU	2%
Vitamin D	0µg	0.4µg	2%
Vitamin A	3µg	12µg	1%
Protein per 100 calories	3.6g	15g	N/A
Calories per 10 g protein	281kcal	66kcal	N/A
Weight per 100 calories	17g	53g	N/A
Unsaturated / Saturated Fat ratio	9.4	2.2	N/A
Net carbs	11.4g	0.06g	N/A
Sugar	2.62g	0g	N/A
Trans fat		0.101g	N/A
Tryptophan	0.348mg	0.291mg	0%
Threonine	0.928mg	1.004mg	0%
Isoleucine	1.139mg	0.796mg	0%
Leucine	1.659mg	1.925mg	0%
Lysine	0.937mg	2.282mg	0%
Methionine	0.494mg	0.724mg	0%
Phenylalanine	1.169mg	0.903mg	0%
Valine	1.315mg	0.902mg	0%
Histidine	0.632mg	0.749mg	0%
Omega-3 (EPA)	0.014g	0.008g	N/A
Omega-3 (DHA)	0g	0.005g	N/A
Omega-3 (DPA)	0g	0.008g	N/A
Omega-3 (Eicosatrienoic acid)		0.001g	N/A
Omega-6 (Gamma-linolenic acid)		0.003g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.01g	N/A
Omega-6 (Eicosadienoic acid)	0g	0.014g	N/A