Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sunflower seeds
  5. Compare
  6. Sunflower seeds vs. Turkey meat

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

Compare

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 has 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.
  • 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.

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% 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 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
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 AVitamin A +300%
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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Turkey meat 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%
Saturated fat 4.455g 2.155g 10%
Vitamin B3 8.335mg 9.573mg 8%
Carbs 20g 0.06g 7%
Choline 55.1mg 87.4mg 6%
Calcium 78mg 14mg 6%
Vitamin B2 0.355mg 0.281mg 6%
Vitamin B5 1.13mg 0.948mg 4%
Sodium 9mg 103mg 4%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 15IU 2%
Vitamin C 1.4mg 0mg 2%
Vitamin A 3µg 12µg 1%
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 - ALA 0.105g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0g 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

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%

People also compare

Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds
Turkey meat
Turkey meat vs Chicken meat
Chicken meat
Turkey meat
Turkey meat vs Duck meat
Duck meat
Turkey meat
Turkey meat vs Domestic goose
Domestic goose

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.