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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 higher than Wheat gluten in Vitamin E , Copper, Vitamin B1, Vitamin B6, Magnesium, Phosphorus, Folate, Vitamin B3, Zinc, and Fiber.
  • Sunflower seed covers your daily need of Vitamin E 234% more than Wheat gluten.
  • Sunflower seed contains 10000000 times more Vitamin B1 than Wheat gluten. Sunflower seed contains 1.48mg of Vitamin B1, while Wheat gluten contains 0mg.

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

Infographic

Sunflower seed vs Wheat gluten 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
Contains more Magnesium +1200%
Contains more Phosphorus +153.8%
Contains more Potassium +545%
Contains less Sodium -69%
Contains more Zinc +488.2%
Contains more Copper +889%
Contains more Calcium +82.1%
Equal in Iron - 5.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 195% 18% 112% 9% 4% 24% 61%
Contains more Magnesium +1200%
Contains more Phosphorus +153.8%
Contains more Potassium +545%
Contains less Sodium -69%
Contains more Zinc +488.2%
Contains more Copper +889%
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 A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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%
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% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Wheat gluten Opinion
Net carbs 11.4g 13.19g Wheat gluten
Protein 20.78g 75.16g Wheat gluten
Fats 51.46g 1.85g Sunflower seed
Carbs 20g 13.79g Sunflower seed
Calories 584kcal 370kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g 0g Wheat gluten
Fiber 8.6g 0.6g Sunflower seed
Calcium 78mg 142mg Wheat gluten
Iron 5.25mg 5.2mg Sunflower seed
Magnesium 325mg 25mg Sunflower seed
Phosphorus 660mg 260mg Sunflower seed
Potassium 645mg 100mg Sunflower seed
Sodium 9mg 29mg Sunflower seed
Zinc 5mg 0.85mg Sunflower seed
Copper 1.8mg 0.182mg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin E 35.17mg 0mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0mg Sunflower seed
Vitamin B2 0.355mg 0mg Sunflower seed
Vitamin B3 8.335mg 0mg Sunflower seed
Vitamin B5 1.13mg 0mg Sunflower seed
Vitamin B6 1.345mg 0mg Sunflower seed
Folate 227µg 0µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
Tryptophan 0.348mg mg Sunflower seed
Threonine 0.928mg mg Sunflower seed
Isoleucine 1.139mg mg Sunflower seed
Leucine 1.659mg mg Sunflower seed
Lysine 0.937mg mg Sunflower seed
Methionine 0.494mg mg Sunflower seed
Phenylalanine 1.169mg mg Sunflower seed
Valine 1.315mg mg Sunflower seed
Histidine 0.632mg mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 4.455g 0.272g Wheat gluten
Monounsaturated Fat 18.528g 0.156g Sunflower seed
Polyunsaturated fat 23.137g 0.81g Sunflower seed

Which food is preferable for your diet?

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

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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
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

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)

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.