Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Sunflower seed vs Khorasan wheat - In-Depth Nutrition Comparison

Compare

The main differences between Sunflower seed and Khorasan wheat

  • Sunflower seed is 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 from Sunflower seed is 230% higher.
  • Sunflower seed contains 23 times more Saturated Fat than Khorasan wheat. Sunflower seed contains 4.455g of Saturated Fat, while Khorasan wheat contains 0.196g.

Food types used in this article are Seeds, sunflower seed kernels, dried and Wheat, KAMUT khorasan, uncooked.

Infographic

Sunflower seed vs Khorasan 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +254.5%
Contains more Iron +39.3%
Contains more Magnesium +150%
Contains more Phosphorus +81.3%
Contains more Potassium +60%
Contains more Zinc +35.9%
Contains more Copper +255.7%
Contains less Sodium -44.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Contains more Calcium +254.5%
Contains more Iron +39.3%
Contains more Magnesium +150%
Contains more Phosphorus +81.3%
Contains more Potassium +60%
Contains more Zinc +35.9%
Contains more Copper +255.7%
Contains less Sodium -44.4%

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 +400%
Contains more Vitamin E +5665.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +161.5%
Contains more Vitamin B2 +92.9%
Contains more Vitamin B3 +30.7%
Contains more Vitamin B5 +19.1%
Contains more Vitamin B6 +419.3%
Contains more Vitamin K +∞%
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 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin A +400%
Contains more Vitamin E +5665.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +161.5%
Contains more Vitamin B2 +92.9%
Contains more Vitamin B3 +30.7%
Contains more Vitamin B5 +19.1%
Contains more Vitamin B6 +419.3%
Contains more Vitamin K +∞%

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Khorasan wheat Opinion
Net carbs 11.4g 59.48g Khorasan wheat
Protein 20.78g 14.54g Sunflower seed
Fats 51.46g 2.13g Sunflower seed
Carbs 20g 70.58g Khorasan wheat
Calories 584kcal 337kcal Sunflower seed
Starch g 52.41g Khorasan wheat
Fructose g 0.11g Khorasan wheat
Sugar 2.62g 7.84g Sunflower seed
Fiber 8.6g 11.1g Khorasan wheat
Calcium 78mg 22mg Sunflower seed
Iron 5.25mg 3.77mg Sunflower seed
Magnesium 325mg 130mg Sunflower seed
Phosphorus 660mg 364mg Sunflower seed
Potassium 645mg 403mg Sunflower seed
Sodium 9mg 5mg Khorasan wheat
Zinc 5mg 3.68mg Sunflower seed
Copper 1.8mg 0.506mg Sunflower seed
Vitamin A 50IU 10IU Sunflower seed
Vitamin E 35.17mg 0.61mg Sunflower seed
Vitamin D 0IU IU Sunflower seed
Vitamin D 0µg µg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.566mg Sunflower seed
Vitamin B2 0.355mg 0.184mg Sunflower seed
Vitamin B3 8.335mg 6.375mg Sunflower seed
Vitamin B5 1.13mg 0.949mg Sunflower seed
Vitamin B6 1.345mg 0.259mg Sunflower seed
Folate 227µg µg Sunflower seed
Vitamin B12 0µg µg Sunflower seed
Vitamin K 0µg 1.8µg Khorasan wheat
Tryptophan 0.348mg 0.13mg Sunflower seed
Threonine 0.928mg 0.442mg Sunflower seed
Isoleucine 1.139mg 0.566mg Sunflower seed
Leucine 1.659mg 1.112mg Sunflower seed
Lysine 0.937mg 0.416mg Sunflower seed
Methionine 0.494mg 0.251mg Sunflower seed
Phenylalanine 1.169mg 0.772mg Sunflower seed
Valine 1.315mg 0.687mg Sunflower seed
Histidine 0.632mg 0.379mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g 0.005g Sunflower seed
Saturated Fat 4.455g 0.196g Khorasan wheat
Monounsaturated Fat 18.528g 0.213g Sunflower seed
Polyunsaturated fat 23.137g 0.621g Sunflower seed

Which food is preferable for your diet?

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

People also compare

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
36
Khorasan wheat
Mineral Summary Score
191
Sunflower seed
88
Khorasan wheat

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
87%
Khorasan wheat
Carbohydrates
20%
Sunflower seed
71%
Khorasan wheat
Fats
238%
Sunflower seed
10%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 5.22g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 20)
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 Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 4.259g)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $1.6)
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.