Sunflower seed vs. Wheat — In-Depth Nutrition Comparison
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A recap on differences between Sunflower seed and Wheat
- Sunflower seed is higher than Wheat in Vitamin E , Copper, Vitamin B1, Vitamin B6, Phosphorus, Magnesium, Folate, Iron, Manganese, and Selenium.
- Sunflower seed covers your daily Vitamin E needs 233% more than Wheat.
- Sunflower seed contains 21 times more Folate than Wheat. While Sunflower seed contains 227µg of Folate, Wheat contains only 11µg.
Food varieties used in this article are Seeds, sunflower seed kernels, dried and Wheat, KAMUT khorasan, cooked.
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
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Calcium
+766.7%
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Iron
+198.3%
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Magnesium
+577.1%
Contains
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Phosphorus
+349%
Contains
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Potassium
+293.3%
Contains
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Zinc
+171.7%
Contains
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Copper
+769.6%
Contains
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Manganese
+89.3%
Contains
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Selenium
+66.1%
Contains
less
Sodium
-11.1%
Contains
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Calcium
+766.7%
Contains
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Iron
+198.3%
Contains
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Magnesium
+577.1%
Contains
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Phosphorus
+349%
Contains
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Potassium
+293.3%
Contains
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Zinc
+171.7%
Contains
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Copper
+769.6%
Contains
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Manganese
+89.3%
Contains
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Selenium
+66.1%
Contains
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Sodium
-11.1%
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
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Vitamin A
+1150%
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Vitamin E
+14554.2%
Contains
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Vitamin B1
+1457.9%
Contains
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Vitamin B2
+1083.3%
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Vitamin B3
+261.6%
Contains
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Vitamin B6
+1821.4%
Contains
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Folate
+1963.6%
Contains
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Vitamin A
+1150%
Contains
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Vitamin E
+14554.2%
Contains
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Vitamin B1
+1457.9%
Contains
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Vitamin B2
+1083.3%
Contains
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Vitamin B3
+261.6%
Contains
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Vitamin B6
+1821.4%
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Folate
+1963.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+263.9%
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Fats
+6100%
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Other
+345.6%
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Carbs
+38%
Contains
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Water
+1278%
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
5.71 g
Fats:
0.83 g
Carbs:
27.6 g
Water:
65.18 g
Other:
0.68 g
Contains
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Protein
+263.9%
Contains
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Fats
+6100%
Contains
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Other
+345.6%
Contains
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Carbs
+38%
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Water
+1278%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+21957.1%
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Polyunsaturated fat
+9421.4%
Contains
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Saturated Fat
-98.3%
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Saturated Fat:
0.077 g
Monounsaturated Fat:
0.084 g
Polyunsaturated fat:
0.243 g
Contains
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Monounsaturated Fat
+21957.1%
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Polyunsaturated fat
+9421.4%
Contains
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Saturated Fat
-98.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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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 | 23.3g |
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| Protein | 20.78g | 5.71g |
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| Fats | 51.46g | 0.83g |
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| Carbs | 20g | 27.6g |
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| Calories | 584kcal | 132kcal |
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| Sugar | 2.62g | 3.07g |
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| Fiber | 8.6g | 4.3g |
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| Calcium | 78mg | 9mg |
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| Iron | 5.25mg | 1.76mg |
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| Magnesium | 325mg | 48mg |
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| Phosphorus | 660mg | 147mg |
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| Potassium | 645mg | 164mg |
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| Sodium | 9mg | 8mg |
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| Zinc | 5mg | 1.84mg |
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| Copper | 1.8mg | 0.207mg |
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| Manganese | 1.95mg | 1.03mg |
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| Selenium | 53µg | 31.9µg |
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| Vitamin A | 50IU | 4IU |
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| Vitamin A RAE | 3µg |
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| Vitamin E | 35.17mg | 0.24mg |
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| Vitamin C | 1.4mg |
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| Vitamin B1 | 1.48mg | 0.095mg |
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| Vitamin B2 | 0.355mg | 0.03mg |
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| Vitamin B3 | 8.335mg | 2.305mg |
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| Vitamin B5 | 1.13mg |
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| Vitamin B6 | 1.345mg | 0.07mg |
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| Folate | 227µg | 11µg |
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| Tryptophan | 0.348mg | 0.051mg |
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| Threonine | 0.928mg | 0.172mg |
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| Isoleucine | 1.139mg | 0.22mg |
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| Leucine | 1.659mg | 0.432mg |
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| Lysine | 0.937mg | 0.161mg |
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| Methionine | 0.494mg | 0.097mg |
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| Phenylalanine | 1.169mg | 0.3mg |
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| Valine | 1.315mg | 0.267mg |
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| Histidine | 0.632mg | 0.147mg |
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| Trans Fat | 0.002g |
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| Saturated Fat | 4.455g | 0.077g |
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| Omega-3 - EPA | 0.014g |
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| Monounsaturated Fat | 18.528g | 0.084g |
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| Polyunsaturated fat | 23.137g | 0.243g |
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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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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
156%
9%
Minerals Daily Need Coverage Score
207%
61%
Comparison summary
Which food contains less Sodium?
Wheat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wheat is lower in Saturated Fat (difference - 4.378g)
Which food is cheaper?
Wheat is cheaper (difference - $1.2)
Which food is lower in Sugar?
Sunflower seed is lower in Sugar (difference - 0.45g)
Which food is lower in glycemic index?
Sunflower seed is lower in glycemic index (difference - 30)
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)