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  6. Sunflower seeds vs. Vanilla extract

Sunflower seeds vs. Vanilla extract — In-Depth Nutrition Comparison

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What are the main differences between sunflower seeds and vanilla extract?

  • Vanilla extract has less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 234% higher.

We used Seeds, sunflower seed kernels, dried and Vanilla extract types in this comparison.

Infographic

Sunflower seeds vs Vanilla extract 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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
Contains more MagnesiumMagnesium +2608.3%
Contains more CalciumCalcium +609.1%
Contains more PotassiumPotassium +335.8%
Contains more IronIron +4275%
Contains more CopperCopper +2400%
Contains more ZincZinc +4445.5%
Contains more PhosphorusPhosphorus +10900%
Contains more ManganeseManganese +747.8%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~9mg

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% 0% 0% 0% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +13354.5%
Contains more Vitamin B2Vitamin B2 +273.7%
Contains more Vitamin B3Vitamin B3 +1861.2%
Contains more Vitamin B5Vitamin B5 +3128.6%
Contains more Vitamin B6Vitamin B6 +5073.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Vanilla extract DV% diff.
Vitamin E 35.17mg 0mg 234%
Copper 1.8mg 0.072mg 192%
Polyunsaturated fat 23.137g 0.004g 154%
Vitamin B1 1.48mg 0.011mg 122%
Vitamin B6 1.345mg 0.026mg 101%
Selenium 53µg 0µg 96%
Phosphorus 660mg 6mg 93%
Fats 51.46g 0.06g 79%
Magnesium 325mg 12mg 75%
Manganese 1.95mg 0.23mg 75%
Iron 5.25mg 0.12mg 64%
Folate 227µg 0µg 57%
Vitamin B3 8.335mg 0.425mg 49%
Monounsaturated fat 18.528g 0.01g 46%
Zinc 5mg 0.11mg 44%
Protein 20.78g 0.06g 41%
Fiber 8.6g 0g 34%
Vitamin B5 1.13mg 0.035mg 22%
Saturated fat 4.455g 0.01g 20%
Vitamin B2 0.355mg 0.095mg 20%
Calories 584kcal 288kcal 15%
Potassium 645mg 148mg 15%
Choline 55.1mg 10%
Calcium 78mg 11mg 7%
Carbs 20g 12.65g 2%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 12.65g N/A
Sugar 2.62g 12.65g N/A
Sodium 9mg 9mg 0%
Vitamin A 3µg 0µg 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

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
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Contains more ProteinProtein +34533.3%
Contains more FatsFats +85666.7%
Contains more CarbsCarbs +58.1%
Contains more WaterWater +1011.6%
Contains more OtherOther +1043.6%

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
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +185180%
Contains more Poly. FatPolyunsaturated fat +578325%
Contains less Sat. FatSaturated fat -99.8%

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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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.