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Sunflower seeds vs. Veal — In-Depth Nutrition Comparison

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How are sunflower seeds and veal different?

  • Sunflower seeds have more vitamin E, copper, vitamin B1, manganese, vitamin B6, magnesium, selenium, phosphorus, folate, and iron than veal.
  • Daily need coverage for vitamin E for sunflower seeds is 233% higher.
  • Sunflower seeds contain 56 times more manganese than veal. While sunflower seeds contain 1.95mg of manganese, veal contains only 0.035mg.
  • Veal has a lower glycemic index (0) than sunflower seeds (20).

Seeds, sunflower seed kernels, dried and Veal, ground, cooked, broiled are the varieties used in this article.

Infographic

Sunflower seeds vs Veal infographic
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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%
Veal
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 5.1% 30% 37% 34% 106% 93% 11% 4.6% 75%
Contains more MagnesiumMagnesium +1254.2%
Contains more CalciumCalcium +358.8%
Contains more PotassiumPotassium +91.4%
Contains more IronIron +430.3%
Contains more CopperCopper +1647.6%
Contains more ZincZinc +29.2%
Contains more PhosphorusPhosphorus +204.1%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +5471.4%
Contains more SeleniumSelenium +286.9%

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%
Veal
3
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% 3% 0% 18% 62% 151% 70% 90% 159% 3% 8.3% 52%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +23346.7%
Contains more Vitamin B1Vitamin B1 +2014.3%
Contains more Vitamin B2Vitamin B2 +31.5%
Contains more Vitamin B6Vitamin B6 +244.9%
Contains more FolateFolate +1963.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +72.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~8.03mg
~equal in Vitamin B5 ~1.16mg

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
Veal
2
24% 8% 67%
Protein: 24.38 g
Fats: 7.56 g
Carbs: 0 g
Water: 66.76 g
Other: 1.3 g
Contains more FatsFats +580.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +133.1%
Contains more ProteinProtein +17.3%
Contains more WaterWater +1311.4%

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
Veal
1
47% 44% 9%
Saturated fat: Sat. Fat 3.04 g
Monounsaturated fat: Mono. Fat 2.84 g
Polyunsaturated fat: Poly. Fat 0.55 g
Contains more Mono. FatMonounsaturated fat +552.4%
Contains more Poly. FatPolyunsaturated fat +4106.7%
Contains less Sat. FatSaturated fat -31.8%

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 Veal
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 Veal DV% diff.
Vitamin E 35.17mg 0.15mg 233%
Copper 1.8mg 0.103mg 189%
Polyunsaturated fat 23.137g 0.55g 151%
Vitamin B1 1.48mg 0.07mg 118%
Manganese 1.95mg 0.035mg 83%
Vitamin B6 1.345mg 0.39mg 73%
Magnesium 325mg 24mg 72%
Selenium 53µg 13.7µg 71%
Fats 51.46g 7.56g 68%
Phosphorus 660mg 217mg 63%
Folate 227µg 11µg 54%
Vitamin B12 0µg 1.27µg 53%
Iron 5.25mg 0.99mg 53%
Monounsaturated fat 18.528g 2.84g 39%
Cholesterol 0mg 103mg 34%
Fiber 8.6g 0g 34%
Calories 584kcal 172kcal 21%
Zinc 5mg 3.87mg 10%
Potassium 645mg 337mg 9%
Protein 20.78g 24.38g 7%
Vitamin B2 0.355mg 0.27mg 7%
Carbs 20g 0g 7%
Choline 55.1mg 95mg 7%
Saturated fat 4.455g 3.04g 6%
Calcium 78mg 17mg 6%
Sodium 9mg 83mg 3%
Vitamin C 1.4mg 0mg 2%
Vitamin B3 8.335mg 8.03mg 2%
Vitamin B5 1.13mg 1.16mg 1%
Vitamin K 0µg 1.2µg 1%
Net carbs 11.4g 0g N/A
Sugar 2.62g 0g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.247mg 0%
Threonine 0.928mg 1.065mg 0%
Isoleucine 1.139mg 1.201mg 0%
Leucine 1.659mg 1.94mg 0%
Lysine 0.937mg 2.009mg 0%
Methionine 0.494mg 0.569mg 0%
Phenylalanine 1.169mg 0.984mg 0%
Valine 1.315mg 1.347mg 0%
Histidine 0.632mg 0.885mg 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 Veal
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
47%
Veal
Minerals Daily Need Coverage Score
207%
Sunflower seeds
41%
Veal

Comparison summary

Which food is lower in Sugar?
Veal
Veal is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Veal
Veal is lower in Saturated fat (difference - 1.415g)
Which food is lower in glycemic index?
Veal
Veal is lower in glycemic index (difference - 20)
Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 103mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 74mg)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.6)
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. Veal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175291/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.