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Sunflower seed vs Wheat - In-Depth Nutrition Comparison

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Important differences between Sunflower seed and Wheat

  • Sunflower seed has more Copper, Vitamin B1, Vitamin B6, Folate, Magnesium, Phosphorus, and Iron, however Wheat has more Selenium, and Manganese.
  • Sunflower seed's daily need coverage for Copper is 139% more.
  • Sunflower seed has 10 times more Saturated Fat than Wheat . Sunflower seed has 4.455g of Saturated Fat, while Wheat has 0.454g.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Wheat, durum.

Infographic

Sunflower seed vs Wheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sunflower seed
Sunflower seed
7
:
1
Wheat
Wheat
Contains more Calcium +129.4%
Contains more Iron +49.1%
Contains more Magnesium +125.7%
Contains more Phosphorus +29.9%
Contains more Potassium +49.7%
Contains more Zinc +20.2%
Contains more Copper +225.5%
Contains less Sodium -77.8%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Calcium +129.4%
Contains more Iron +49.1%
Contains more Magnesium +125.7%
Contains more Phosphorus +29.9%
Contains more Potassium +49.7%
Contains more Zinc +20.2%
Contains more Copper +225.5%
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
Sunflower seed
Sunflower seed
10
:
0
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +253.2%
Contains more Vitamin B2 +193.4%
Contains more Vitamin B3 +23.7%
Contains more Vitamin B5 +20.9%
Contains more Vitamin B6 +221%
Contains more Folate +427.9%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +253.2%
Contains more Vitamin B2 +193.4%
Contains more Vitamin B3 +23.7%
Contains more Vitamin B5 +20.9%
Contains more Vitamin B6 +221%
Contains more Folate +427.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Wheat
Wheat
Contains more Protein +51.9%
Contains more Fats +1983.4%
Contains more Other +70.2%
Contains more Carbs +255.7%
Contains more Water +131.3%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Protein +51.9%
Contains more Fats +1983.4%
Contains more Other +70.2%
Contains more Carbs +255.7%
Contains more Water +131.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +5286%
Contains more Polyunsaturated fat +2265.7%
Contains less Saturated Fat -89.8%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +5286%
Contains more Polyunsaturated fat +2265.7%
Contains less Saturated Fat -89.8%

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.
Sunflower seed Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Wheat Opinion
Net carbs 11.4g 71.13g Wheat
Protein 20.78g 13.68g Sunflower seed
Fats 51.46g 2.47g Sunflower seed
Carbs 20g 71.13g Wheat
Calories 584kcal 339kcal Sunflower seed
Sugar 2.62g Wheat
Fiber 8.6g Sunflower seed
Calcium 78mg 34mg Sunflower seed
Iron 5.25mg 3.52mg Sunflower seed
Magnesium 325mg 144mg Sunflower seed
Phosphorus 660mg 508mg Sunflower seed
Potassium 645mg 431mg Sunflower seed
Sodium 9mg 2mg Wheat
Zinc 5mg 4.16mg Sunflower seed
Copper 1.8mg 0.553mg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.419mg Sunflower seed
Vitamin B2 0.355mg 0.121mg Sunflower seed
Vitamin B3 8.335mg 6.738mg Sunflower seed
Vitamin B5 1.13mg 0.935mg Sunflower seed
Vitamin B6 1.345mg 0.419mg Sunflower seed
Folate 227µg 43µg Sunflower seed
Tryptophan 0.348mg 0.176mg Sunflower seed
Threonine 0.928mg 0.366mg Sunflower seed
Isoleucine 1.139mg 0.533mg Sunflower seed
Leucine 1.659mg 0.934mg Sunflower seed
Lysine 0.937mg 0.303mg Sunflower seed
Methionine 0.494mg 0.221mg Sunflower seed
Phenylalanine 1.169mg 0.681mg Sunflower seed
Valine 1.315mg 0.594mg Sunflower seed
Histidine 0.632mg 0.322mg Sunflower seed
Saturated Fat 4.455g 0.454g Wheat
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 18.528g 0.344g Sunflower seed
Polyunsaturated fat 23.137g 0.978g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
156%
Sunflower seed
37%
Wheat
Minerals Daily Need Coverage Score
191%
Sunflower seed
100%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 4.001g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.