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Sunflower seed vs Flour - In-Depth Nutrition Comparison

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What are the differences between Sunflower seed and Flour?

  • Sunflower seed is richer than Flour in Vitamin E , Copper, Vitamin B6, Phosphorus, Magnesium, Vitamin B1, Manganese, Zinc, Selenium, and Fiber.
  • Sunflower seed's daily need coverage for Vitamin E is 234% more.
  • Sunflower seed has 31 times more Vitamin B6 than Flour. While Sunflower seed has 1.345mg of Vitamin B6, Flour has only 0.044mg.

We used Seeds, sunflower seed kernels, dried and Wheat flour, white, all-purpose, enriched, bleached types in this article.

Infographic

Sunflower seed vs Flour 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 Iron +13.1%
Contains more Calcium +420%
Contains more Potassium +502.8%
Contains more Magnesium +1377.3%
Contains more Copper +1150%
Contains more Zinc +614.3%
Contains more Phosphorus +511.1%
Contains less Sodium -77.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Iron +13.1%
Contains more Calcium +420%
Contains more Potassium +502.8%
Contains more Magnesium +1377.3%
Contains more Copper +1150%
Contains more Zinc +614.3%
Contains more Phosphorus +511.1%
Contains less Sodium -77.8%

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
:
2
Flour
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +58516.7%
Contains more Vitamin B1 +88.5%
Contains more Vitamin B3 +41.2%
Contains more Vitamin B5 +158%
Contains more Vitamin B6 +2956.8%
Contains more Folate +24%
Contains more Vitamin B2 +39.2%
Contains more Vitamin K +∞%
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% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +58516.7%
Contains more Vitamin B1 +88.5%
Contains more Vitamin B3 +41.2%
Contains more Vitamin B5 +158%
Contains more Vitamin B6 +2956.8%
Contains more Folate +24%
Contains more Vitamin B2 +39.2%
Contains more Vitamin K +∞%

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
50
Flour
Mineral Summary Score
191
Sunflower seed
40
Flour

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
62%
Flour
Carbohydrates
20%
Sunflower seed
76%
Flour
Fats
238%
Sunflower seed
5%
Flour

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Flour
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 richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 52)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 2.35g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 4.3g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Sunflower seed Flour Opinion
Calories 584 364 Sunflower seed
Protein 20.78 10.33 Sunflower seed
Fats 51.46 0.98 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 76.31 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 4.64 Sunflower seed
Calcium 78 15 Sunflower seed
Potassium 645 107 Sunflower seed
Magnesium 325 22 Sunflower seed
Sugar 2.62 0.27 Flour
Fiber 8.6 2.7 Sunflower seed
Copper 1.8 0.144 Sunflower seed
Zinc 5 0.7 Sunflower seed
Starch
Phosphorus 660 108 Sunflower seed
Sodium 9 2 Flour
Vitamin A 50 0 Sunflower seed
Vitamin E 35.17 0.06 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.785 Sunflower seed
Vitamin B2 0.355 0.494 Flour
Vitamin B3 8.335 5.904 Sunflower seed
Vitamin B5 1.13 0.438 Sunflower seed
Vitamin B6 1.345 0.044 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 0.3 Flour
Folate 227 183 Sunflower seed
Trans Fat
Saturated Fat 4.455 0.155 Flour
Monounsaturated Fat 18.528 0.087 Sunflower seed
Polyunsaturated fat 23.137 0.413 Sunflower seed
Tryptophan 0.348 0.127 Sunflower seed
Threonine 0.928 0.281 Sunflower seed
Isoleucine 1.139 0.357 Sunflower seed
Leucine 1.659 0.71 Sunflower seed
Lysine 0.937 0.228 Sunflower seed
Methionine 0.494 0.183 Sunflower seed
Phenylalanine 1.169 0.52 Sunflower seed
Valine 1.315 0.415 Sunflower seed
Histidine 0.632 0.23 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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.