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Sunflower seed vs Wheat gluten - In-Depth Nutrition Comparison

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How are Sunflower seed and Wheat gluten different?

  • Sunflower seed is richer in Copper, Magnesium, Phosphorus, Zinc, and Fiber, while Wheat gluten is higher in Vitamin E , Vitamin B1, Vitamin B6, Folate, and Vitamin B3.
  • Sunflower seed covers your daily need of Vitamin E 234% more than Wheat gluten.
  • Sunflower seed contains 14 times more Fiber than Wheat gluten. Sunflower seed contains 8.6g of Fiber, while Wheat gluten contains 0.6g.

Seeds, sunflower seed kernels, dried and Vital wheat gluten types were used in this article.

Infographic

Sunflower seed vs Wheat gluten 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 more Potassium +545%
Contains more Magnesium +1200%
Contains more Copper +889%
Contains more Zinc +488.2%
Contains more Phosphorus +153.8%
Contains less Sodium -69%
Contains more Calcium +82.1%
Equal in Iron - 5.2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 195% 43% 9% 18% 61% 24% 112% 4%
Contains more Potassium +545%
Contains more Magnesium +1200%
Contains more Copper +889%
Contains more Zinc +488.2%
Contains more Phosphorus +153.8%
Contains less Sodium -69%
Contains more Calcium +82.1%
Equal in Iron - 5.2

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
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

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
Sunflower seed
0
Wheat gluten
Mineral Summary Score
191
Sunflower seed
58
Wheat gluten

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%
Sunflower seed
451%
Wheat gluten
Carbohydrates
20%
Sunflower seed
14%
Wheat gluten
Fats
238%
Sunflower seed
9%
Wheat gluten

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 gluten
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 4.183g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $1.6)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 44)
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)

All nutrients comparison - raw data values

Nutrient Sunflower seed Wheat gluten Opinion
Calories 584 370 Sunflower seed
Protein 20.78 75.16 Wheat gluten
Fats 51.46 1.85 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 13.79 Sunflower seed
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 5.2 Sunflower seed
Calcium 78 142 Wheat gluten
Potassium 645 100 Sunflower seed
Magnesium 325 25 Sunflower seed
Sugar 2.62 0 Wheat gluten
Fiber 8.6 0.6 Sunflower seed
Copper 1.8 0.182 Sunflower seed
Zinc 5 0.85 Sunflower seed
Starch
Phosphorus 660 260 Sunflower seed
Sodium 9 29 Sunflower seed
Vitamin A 50 0 Sunflower seed
Vitamin E 35.17 0 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0 Sunflower seed
Vitamin B2 0.355 0 Sunflower seed
Vitamin B3 8.335 0 Sunflower seed
Vitamin B5 1.13 0 Sunflower seed
Vitamin B6 1.345 0 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 0
Folate 227 0 Sunflower seed
Trans Fat
Saturated Fat 4.455 0.272 Wheat gluten
Monounsaturated Fat 18.528 0.156 Sunflower seed
Polyunsaturated fat 23.137 0.81 Sunflower seed
Tryptophan 0.348 Sunflower seed
Threonine 0.928 Sunflower seed
Isoleucine 1.139 Sunflower seed
Leucine 1.659 Sunflower seed
Lysine 0.937 Sunflower seed
Methionine 0.494 Sunflower seed
Phenylalanine 1.169 Sunflower seed
Valine 1.315 Sunflower seed
Histidine 0.632 Sunflower seed
Fructose

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.