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  6. Sunflower seeds vs. Turkey meat

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

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Important differences between Sunflower seeds and Turkey meat

  • Sunflower seeds have more Vitamin E, Copper, Vitamin B1, Manganese, Magnesium, Phosphorus, Vitamin B6, Folate, and Iron, however, Turkey meat have more Vitamin B12.
  • 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.

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

Infographic

Sunflower seeds vs Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
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

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% 3% 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 0% 2.3% 1.4% 12% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +28.2%
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 B3Vitamin B3 +14.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +58.6%
~equal in Vitamin K ~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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more FatsFats +596.3%
Contains more CarbsCarbs +33233.3%
Contains more OtherOther +531.3%
Contains more ProteinProtein +37.4%
Contains more WaterWater +1242.9%

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
31% 38% 31%
Saturated Fat: Sat. Fat 2.155 g
Monounsaturated Fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains more Mono. FatMonounsaturated Fat +600%
Contains more Poly. FatPolyunsaturated fat +991.9%
Contains less Sat. FatSaturated Fat -51.6%

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 Turkey meat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Turkey meat Opinion
Calories 584kcal 189kcal Sunflower seeds
Protein 20.78g 28.55g Turkey meat
Fats 51.46g 7.39g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 0.06g Sunflower seeds
Carbs 20g 0.06g Sunflower seeds
Cholesterol 0mg 109mg Sunflower seeds
Vitamin D 0IU 15IU Turkey meat
Magnesium 325mg 30mg Sunflower seeds
Calcium 78mg 14mg Sunflower seeds
Potassium 645mg 239mg Sunflower seeds
Iron 5.25mg 1.09mg Sunflower seeds
Sugar 2.62g 0g Turkey meat
Fiber 8.6g 0g Sunflower seeds
Copper 1.8mg 0.093mg Sunflower seeds
Zinc 5mg 2.48mg Sunflower seeds
Phosphorus 660mg 223mg Sunflower seeds
Sodium 9mg 103mg Sunflower seeds
Vitamin A 50IU 39IU Sunflower seeds
Vitamin A 3µg 12µg Turkey meat
Vitamin E 35.17mg 0.07mg Sunflower seeds
Vitamin D 0µg 0.4µg Turkey meat
Manganese 1.95mg 0.014mg Sunflower seeds
Selenium 53µg 29.8µg Sunflower seeds
Vitamin B1 1.48mg 0.045mg Sunflower seeds
Vitamin B2 0.355mg 0.281mg Sunflower seeds
Vitamin B3 8.335mg 9.573mg Turkey meat
Vitamin B5 1.13mg 0.948mg Sunflower seeds
Vitamin B6 1.345mg 0.616mg Sunflower seeds
Vitamin B12 0µg 1.02µg Turkey meat
Folate 227µg 9µg Sunflower seeds
Trans Fat 0.101g Sunflower seeds
Choline 55.1mg 87.4mg Turkey meat
Saturated Fat 4.455g 2.155g Turkey meat
Monounsaturated Fat 18.528g 2.647g Sunflower seeds
Polyunsaturated fat 23.137g 2.119g Sunflower seeds
Tryptophan 0.348mg 0.291mg Sunflower seeds
Threonine 0.928mg 1.004mg Turkey meat
Isoleucine 1.139mg 0.796mg Sunflower seeds
Leucine 1.659mg 1.925mg Turkey meat
Lysine 0.937mg 2.282mg Turkey meat
Methionine 0.494mg 0.724mg Turkey meat
Phenylalanine 1.169mg 0.903mg Sunflower seeds
Valine 1.315mg 0.902mg Sunflower seeds
Histidine 0.632mg 0.749mg Turkey meat
Omega-3 - EPA 0.014g 0.008g Sunflower seeds
Omega-3 - DHA 0g 0.005g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - DPA 0g 0.008g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat
Omega-6 - Eicosadienoic acid 0g 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Turkey meat
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
50%
Turkey meat
Minerals Daily Need Coverage Score
207%
Sunflower seeds
46%
Turkey meat

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 2.3g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 20)
Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 94mg)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.4)
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

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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.