Sunflower seeds vs. Khorasan wheat — In-Depth Nutrition Comparison
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The main differences between sunflower seeds and khorasan wheat
- Sunflower seeds are richer in vitamin E, copper, vitamin B6, vitamin B1, magnesium, phosphorus, and iron, yet khorasan wheat is richer in selenium and manganese.
- Daily need coverage for vitamin E for sunflower seeds is 230% higher.
- Sunflower seeds contain 23 times more saturated fat than khorasan wheat. Sunflower seeds contain 4.455g of saturated fat, while khorasan wheat contains 0.196g.
- Sunflower seeds have a lower glycemic index than khorasan wheat.
Food types used in this article are Seeds, sunflower seed kernels, dried and Wheat, KAMUT khorasan, uncooked.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +150% |
| Contains more CalciumCalcium | +254.5% |
| Contains more PotassiumPotassium | +60% |
| Contains more IronIron | +39.3% |
| Contains more CopperCopper | +255.7% |
| Contains more ZincZinc | +35.9% |
| Contains more PhosphorusPhosphorus | +81.3% |
| Contains less SodiumSodium | -44.4% |
| Contains more ManganeseManganese | +40.3% |
| Contains more SeleniumSelenium | +53.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +5665.6% |
| Contains more Vitamin B1Vitamin B1 | +161.5% |
| Contains more Vitamin B2Vitamin B2 | +92.9% |
| Contains more Vitamin B3Vitamin B3 | +30.7% |
| Contains more Vitamin B5Vitamin B5 | +19.1% |
| Contains more Vitamin B6Vitamin B6 | +419.3% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +113.6% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 0.61mg | 230% |
| Polyunsaturated fat | 23.137g | 0.621g | 150% |
| Copper | 1.8mg | 0.506mg | 144% |
| Vitamin B6 | 1.345mg | 0.259mg | 84% |
| Fats | 51.46g | 2.13g | 76% |
| Vitamin B1 | 1.48mg | 0.566mg | 76% |
| Folate | 227µg | 57% | |
| Selenium | 53µg | 81.5µg | 52% |
| Monounsaturated fat | 18.528g | 0.213g | 46% |
| Magnesium | 325mg | 130mg | 46% |
| Phosphorus | 660mg | 364mg | 42% |
| Manganese | 1.95mg | 2.735mg | 34% |
| Starch | 52.41g | 22% | |
| Iron | 5.25mg | 3.77mg | 19% |
| Saturated fat | 4.455g | 0.196g | 19% |
| Carbs | 20g | 70.58g | 17% |
| Vitamin B2 | 0.355mg | 0.184mg | 13% |
| Protein | 20.78g | 14.54g | 12% |
| Vitamin B3 | 8.335mg | 6.375mg | 12% |
| Calories | 584kcal | 337kcal | 12% |
| Zinc | 5mg | 3.68mg | 12% |
| Fiber | 8.6g | 11.1g | 10% |
| Potassium | 645mg | 403mg | 7% |
| Calcium | 78mg | 22mg | 6% |
| Choline | 55.1mg | 25.8mg | 5% |
| Vitamin B5 | 1.13mg | 0.949mg | 4% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Vitamin K | 0µg | 1.8µg | 2% |
| Net carbs | 11.4g | 59.48g | N/A |
| Sugar | 2.62g | 7.84g | N/A |
| Sodium | 9mg | 5mg | 0% |
| Vitamin A | 3µg | 1µg | 0% |
| Trans fat | 0.005g | N/A | |
| Tryptophan | 0.348mg | 0.13mg | 0% |
| Threonine | 0.928mg | 0.442mg | 0% |
| Isoleucine | 1.139mg | 0.566mg | 0% |
| Leucine | 1.659mg | 1.112mg | 0% |
| Lysine | 0.937mg | 0.416mg | 0% |
| Methionine | 0.494mg | 0.251mg | 0% |
| Phenylalanine | 1.169mg | 0.772mg | 0% |
| Valine | 1.315mg | 0.687mg | 0% |
| Histidine | 0.632mg | 0.379mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - EPA | 0.014g | N/A | |
| Omega-3 - ALA | 0.048g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
14.54 g
Fats:
2.13 g
Carbs:
70.58 g
Water:
11.07 g
Other:
1.68 g
| Contains more ProteinProtein | +42.9% |
| Contains more FatsFats | +2316% |
| Contains more OtherOther | +80.4% |
| Contains more CarbsCarbs | +252.9% |
| Contains more WaterWater | +134% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
0.196 g
Monounsaturated fat:
Mono. Fat
0.213 g
Polyunsaturated fat:
Poly. Fat
0.621 g
| Contains more Mono. FatMonounsaturated fat | +8598.6% |
| Contains more Poly. FatPolyunsaturated fat | +3625.8% |
| Contains less Sat. FatSaturated fat | -95.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
52.41 g
Sucrose:
0.55 g
Glucose:
0.62 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
6.56 g
Galactose:
0 g
| Contains more SucroseSucrose | +354.5% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
