Sunflower seeds vs. Veggie burger — In-Depth Nutrition Comparison
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Summary of differences between sunflower seeds and veggie burgers
- Sunflower seeds have more vitamin E, copper, vitamin B6, phosphorus, magnesium, selenium, manganese, and iron; however, veggie burgers are higher in vitamin B1 and vitamin B12.
- Sunflower seeds cover your daily need for vitamin E, 233% more than veggie burgers.
- Sunflower seeds have 9 times more copper than veggie burgers. While sunflower seeds have 1.8mg of copper, veggie burgers have only 0.2mg.
- The glycemic index of veggie burgers is higher.
These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Veggie burgers or soyburgers, unprepared.
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.
| Contains more MagnesiumMagnesium | +480.4% |
| Contains more PotassiumPotassium | +93.7% |
| Contains more IronIron | +117.8% |
| Contains more CopperCopper | +800% |
| Contains more ZincZinc | +296.8% |
| Contains more PhosphorusPhosphorus | +220.4% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +105% |
| Contains more SeleniumSelenium | +134.5% |
| Contains more CalciumCalcium | +74.4% |
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.
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +15191.3% |
| Contains more Vitamin B2Vitamin B2 | +45.5% |
| Contains more Vitamin B3Vitamin B3 | +122.1% |
| Contains more Vitamin B5Vitamin B5 | +291% |
| Contains more Vitamin B6Vitamin B6 | +343.9% |
| Contains more FolateFolate | +83.1% |
| Contains more CholineCholine | +184% |
| Contains more Vitamin CVitamin C | +221.4% |
| Contains more Vitamin B1Vitamin B1 | +79.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 0.23mg | 233% |
| Copper | 1.8mg | 0.2mg | 178% |
| Polyunsaturated fat | 23.137g | 2.023g | 141% |
| Vitamin B1 | 1.48mg | 2.651mg | 98% |
| Vitamin B12 | 0µg | 2.01µg | 84% |
| Vitamin B6 | 1.345mg | 0.303mg | 80% |
| Fats | 51.46g | 6.3g | 69% |
| Phosphorus | 660mg | 206mg | 65% |
| Magnesium | 325mg | 56mg | 64% |
| Selenium | 53µg | 22.6µg | 55% |
| Manganese | 1.95mg | 0.951mg | 43% |
| Monounsaturated fat | 18.528g | 1.778g | 42% |
| Iron | 5.25mg | 2.41mg | 36% |
| Zinc | 5mg | 1.26mg | 34% |
| Vitamin B3 | 8.335mg | 3.753mg | 29% |
| Folate | 227µg | 124µg | 26% |
| Sodium | 9mg | 569mg | 24% |
| Calories | 584kcal | 177kcal | 20% |
| Vitamin B5 | 1.13mg | 0.289mg | 17% |
| Fiber | 8.6g | 4.9g | 15% |
| Saturated fat | 4.455g | 1.44g | 14% |
| Protein | 20.78g | 15.7g | 10% |
| Vitamin B2 | 0.355mg | 0.244mg | 9% |
| Potassium | 645mg | 333mg | 9% |
| Calcium | 78mg | 136mg | 6% |
| Choline | 55.1mg | 19.4mg | 6% |
| Vitamin K | 0µg | 4.2µg | 4% |
| Vitamin C | 1.4mg | 4.5mg | 3% |
| Starch | 5.78g | 2% | |
| Cholesterol | 0mg | 5mg | 2% |
| Carbs | 20g | 14.27g | 2% |
| Net carbs | 11.4g | 9.37g | N/A |
| Sugar | 2.62g | 1.07g | N/A |
| Vitamin A | 3µg | 1µg | 0% |
| Tryptophan | 0.348mg | 0.162mg | 0% |
| Threonine | 0.928mg | 0.605mg | 0% |
| Isoleucine | 1.139mg | 0.78mg | 0% |
| Leucine | 1.659mg | 1.399mg | 0% |
| Lysine | 0.937mg | 1.004mg | 0% |
| Methionine | 0.494mg | 0.291mg | 0% |
| Phenylalanine | 1.169mg | 0.885mg | 0% |
| Valine | 1.315mg | 0.89mg | 0% |
| Histidine | 0.632mg | 0.465mg | 0% |
| Fructose | 0.13g | 0% | |
| Omega-3 - EPA | 0.014g | 0g | N/A |
| Omega-3 - ALA | 0.081g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
| Contains more ProteinProtein | +32.4% |
| Contains more FatsFats | +716.8% |
| Contains more CarbsCarbs | +40.2% |
| Contains more OtherOther | +20.2% |
| Contains more WaterWater | +1194.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
1.44 g
Monounsaturated fat:
Mono. Fat
1.778 g
Polyunsaturated fat:
Poly. Fat
2.023 g
| Contains more Mono. FatMonounsaturated fat | +942.1% |
| Contains more Poly. FatPolyunsaturated fat | +1043.7% |
| Contains less Sat. FatSaturated fat | -67.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
5.78 g
Sucrose:
0.62 g
Glucose:
0.26 g
Fructose:
0.13 g
Lactose:
0.06 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +303.2% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
~equal in
Maltose
~0g
~equal in
Galactose
~0g
