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  6. Sunflower seeds vs. Wheat

Sunflower seeds vs. Wheat — In-Depth Nutrition Comparison

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Important differences between sunflower seeds and wheat

  • Sunflower seeds have more copper, vitamin B1, vitamin B6, folate, magnesium, phosphorus, and iron; however, wheat has more selenium and manganese.
  • Sunflower seeds' daily need coverage for copper is 139% more.
  • Sunflower seeds have 10 times more saturated fat than wheat . Sunflower seeds have 4.455g of saturated fat, while wheat has 0.454g.
  • Wheat has a higher glycemic index than sunflower seeds.

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

Infographic

Sunflower seeds 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +125.7%
Contains more CalciumCalcium +129.4%
Contains more PotassiumPotassium +49.7%
Contains more IronIron +49.1%
Contains more CopperCopper +225.5%
Contains more ZincZinc +20.2%
Contains more PhosphorusPhosphorus +29.9%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +54.5%
Contains more SeleniumSelenium +68.7%

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%
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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +253.2%
Contains more Vitamin B2Vitamin B2 +193.4%
Contains more Vitamin B3Vitamin B3 +23.7%
Contains more Vitamin B5Vitamin B5 +20.9%
Contains more Vitamin B6Vitamin B6 +221%
Contains more FolateFolate +427.9%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Wheat DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 23.137g 0.978g 148%
Copper 1.8mg 0.553mg 139%
Vitamin B1 1.48mg 0.419mg 88%
Fats 51.46g 2.47g 75%
Vitamin B6 1.345mg 0.419mg 71%
Selenium 53µg 89.4µg 66%
Folate 227µg 43µg 46%
Manganese 1.95mg 3.012mg 46%
Monounsaturated fat 18.528g 0.344g 45%
Magnesium 325mg 144mg 43%
Fiber 8.6g 34%
Phosphorus 660mg 508mg 22%
Iron 5.25mg 3.52mg 22%
Saturated fat 4.455g 0.454g 18%
Vitamin B2 0.355mg 0.121mg 18%
Carbs 20g 71.13g 17%
Protein 20.78g 13.68g 14%
Calories 584kcal 339kcal 12%
Vitamin B3 8.335mg 6.738mg 10%
Choline 55.1mg 10%
Zinc 5mg 4.16mg 8%
Potassium 645mg 431mg 6%
Vitamin B5 1.13mg 0.935mg 4%
Calcium 78mg 34mg 4%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 71.13g N/A
Sugar 2.62g N/A
Sodium 9mg 2mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.176mg 0%
Threonine 0.928mg 0.366mg 0%
Isoleucine 1.139mg 0.533mg 0%
Leucine 1.659mg 0.934mg 0%
Lysine 0.937mg 0.303mg 0%
Methionine 0.494mg 0.221mg 0%
Phenylalanine 1.169mg 0.681mg 0%
Valine 1.315mg 0.594mg 0%
Histidine 0.632mg 0.322mg 0%
Omega-3 - EPA 0.014g N/A

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
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 ProteinProtein +51.9%
Contains more FatsFats +1983.4%
Contains more OtherOther +70.2%
Contains more CarbsCarbs +255.7%
Contains more WaterWater +131.3%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +5286%
Contains more Poly. FatPolyunsaturated fat +2265.7%
Contains less Sat. FatSaturated fat -89.8%

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. 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.