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  6. Sunflower seeds vs. Wheat gluten

Sunflower seeds vs. Wheat gluten — In-Depth Nutrition Comparison

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How are sunflower seeds and wheat gluten different?

  • Sunflower seeds are higher than wheat gluten in vitamin E, copper, vitamin B1, vitamin B6, magnesium, phosphorus, folate, vitamin B3, zinc, and fiber.
  • Sunflower seeds cover your daily need for vitamin E 234% more than wheat gluten.
  • Wheat gluten has a higher glycemic index (64) than sunflower seeds (20).

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

Infographic

Sunflower seeds 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" 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +1200%
Contains more PotassiumPotassium +545%
Contains more CopperCopper +889%
Contains more ZincZinc +488.2%
Contains more PhosphorusPhosphorus +153.8%
Contains less SodiumSodium -69%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +33.5%
Contains more CalciumCalcium +82.1%
~equal in Iron ~5.2mg

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% 3% 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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more FatsFats +2681.6%
Contains more CarbsCarbs +45%
Contains more OtherOther +203%
Contains more ProteinProtein +261.7%
Contains more WaterWater +73.4%

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
22% 13% 65%
Saturated Fat: Sat. Fat 0.272 g
Monounsaturated Fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains more Mono. FatMonounsaturated Fat +11776.9%
Contains more Poly. FatPolyunsaturated fat +2756.4%
Contains less Sat. FatSaturated Fat -93.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds 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 seeds Wheat gluten Opinion
Calories 584kcal 370kcal Sunflower seeds
Protein 20.78g 75.16g Wheat gluten
Fats 51.46g 1.85g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 13.19g Wheat gluten
Carbs 20g 13.79g Sunflower seeds
Magnesium 325mg 25mg Sunflower seeds
Calcium 78mg 142mg Wheat gluten
Potassium 645mg 100mg Sunflower seeds
Iron 5.25mg 5.2mg Sunflower seeds
Sugar 2.62g 0g Wheat gluten
Fiber 8.6g 0.6g Sunflower seeds
Copper 1.8mg 0.182mg Sunflower seeds
Zinc 5mg 0.85mg Sunflower seeds
Phosphorus 660mg 260mg Sunflower seeds
Sodium 9mg 29mg Sunflower seeds
Vitamin A 50IU 0IU Sunflower seeds
Vitamin A 3µg 0µg Sunflower seeds
Vitamin E 35.17mg 0mg Sunflower seeds
Manganese 1.95mg Sunflower seeds
Selenium 53µg 39.7µg Sunflower seeds
Vitamin B1 1.48mg 0mg Sunflower seeds
Vitamin B2 0.355mg 0mg Sunflower seeds
Vitamin B3 8.335mg 0mg Sunflower seeds
Vitamin B5 1.13mg 0mg Sunflower seeds
Vitamin B6 1.345mg 0mg Sunflower seeds
Folate 227µg 0µg Sunflower seeds
Choline 55.1mg Sunflower seeds
Saturated Fat 4.455g 0.272g Wheat gluten
Monounsaturated Fat 18.528g 0.156g Sunflower seeds
Polyunsaturated fat 23.137g 0.81g Sunflower seeds
Tryptophan 0.348mg Sunflower seeds
Threonine 0.928mg Sunflower seeds
Isoleucine 1.139mg Sunflower seeds
Leucine 1.659mg Sunflower seeds
Lysine 0.937mg Sunflower seeds
Methionine 0.494mg Sunflower seeds
Phenylalanine 1.169mg Sunflower seeds
Valine 1.315mg Sunflower seeds
Histidine 0.632mg Sunflower seeds
Omega-3 - EPA 0.014g 0g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Wheat gluten
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
146%
Sunflower seeds
0%
Wheat gluten
Minerals Daily Need Coverage Score
207%
Sunflower seeds
68%
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 seeds
Sunflower seeds contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 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.