Sunflower seed vs Walnut - In-Depth Nutrition Comparison
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Differences between Sunflower seed and Walnut
- Sunflower seed has more Vitamin E , Vitamin B1, Selenium, Vitamin B6, Vitamin B3, Phosphorus, Magnesium, Folate, and Iron, while Walnut has more Manganese.
- Sunflower seed's daily need coverage for Vitamin E is 230% higher.
- Walnut contains 11 times less Selenium than Sunflower seed. Sunflower seed contains 53µg of Selenium, while Walnut contains 4.9µg.
The food types used in this comparison are Seeds, sunflower seed kernels, dried and Nuts, walnuts, english.
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Iron
+80.4%
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Magnesium
+105.7%
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Phosphorus
+90.8%
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Potassium
+46.3%
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Zinc
+61.8%
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Copper
+13.5%
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Calcium
+25.6%
Contains
less
Sodium
-77.8%
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Iron
+80.4%
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Magnesium
+105.7%
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Phosphorus
+90.8%
Contains
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Potassium
+46.3%
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Zinc
+61.8%
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Copper
+13.5%
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Calcium
+25.6%
Contains
less
Sodium
-77.8%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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Contains
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Vitamin A
+150%
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Vitamin E
+4924.3%
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Vitamin B1
+334%
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Vitamin B2
+136.7%
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Vitamin B3
+640.9%
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Vitamin B5
+98.2%
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Vitamin B6
+150.5%
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Folate
+131.6%
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Vitamin K
+∞%
Equal in Vitamin C - 1.3
Contains
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Vitamin A
+150%
Contains
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Vitamin E
+4924.3%
Contains
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Vitamin B1
+334%
Contains
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Vitamin B2
+136.7%
Contains
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Vitamin B3
+640.9%
Contains
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Vitamin B5
+98.2%
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Vitamin B6
+150.5%
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Folate
+131.6%
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Vitamin K
+∞%
Equal in Vitamin C - 1.3
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in glycemic index |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.4g | 7.01g |
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| Protein | 20.78g | 15.23g |
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| Fats | 51.46g | 65.21g |
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| Carbs | 20g | 13.71g |
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| Calories | 584kcal | 654kcal |
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| Starch | g | 0.06g |
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| Fructose | g | 0.09g |
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| Sugar | 2.62g | 2.61g |
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| Fiber | 8.6g | 6.7g |
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| Calcium | 78mg | 98mg |
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| Iron | 5.25mg | 2.91mg |
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| Magnesium | 325mg | 158mg |
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| Phosphorus | 660mg | 346mg |
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| Potassium | 645mg | 441mg |
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| Sodium | 9mg | 2mg |
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| Zinc | 5mg | 3.09mg |
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| Copper | 1.8mg | 1.586mg |
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| Vitamin A | 50IU | 20IU |
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| Vitamin E | 35.17mg | 0.7mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 1.4mg | 1.3mg |
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| Vitamin B1 | 1.48mg | 0.341mg |
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| Vitamin B2 | 0.355mg | 0.15mg |
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| Vitamin B3 | 8.335mg | 1.125mg |
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| Vitamin B5 | 1.13mg | 0.57mg |
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| Vitamin B6 | 1.345mg | 0.537mg |
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| Folate | 227µg | 98µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 0µg | 2.7µg |
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| Tryptophan | 0.348mg | 0.17mg |
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| Threonine | 0.928mg | 0.596mg |
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| Isoleucine | 1.139mg | 0.625mg |
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| Leucine | 1.659mg | 1.17mg |
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| Lysine | 0.937mg | 0.424mg |
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| Methionine | 0.494mg | 0.236mg |
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| Phenylalanine | 1.169mg | 0.711mg |
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| Valine | 1.315mg | 0.753mg |
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| Histidine | 0.632mg | 0.391mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | g | |
| Saturated Fat | 4.455g | 6.126g |
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| Monounsaturated Fat | 18.528g | 8.933g |
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| Polyunsaturated fat | 23.137g | 47.174g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
33
Mineral Summary Score
191
131
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
91%
Carbohydrates
20%
14%
Fats
238%
301%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 20)
Which food is lower in Saturated Fat?
Sunflower seed is lower in Saturated Fat (difference - 1.671g)
Which food is cheaper?
Sunflower seed is cheaper (difference - $3.4)
Which food is richer in minerals?
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)