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Sunflower seeds vs. Whey — In-Depth Nutrition Comparison

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Significant differences between sunflower seeds and whey

  • The amount of vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate in sunflower seeds is higher than in whey.
  • Sunflower seeds cover your daily vitamin E needs 234% more than whey.
  • Whey has 1950 times less manganese than sunflower seeds. Sunflower seeds have 1.95mg of manganese, while whey has 0.001mg.
  • Whey has a higher glycemic index. The glycemic index of whey is 43, while the glycemic index of sunflower seeds is 20.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Whey, sweet, fluid.

Infographic

Sunflower seeds vs Whey 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%
Whey
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +3962.5%
Contains more CalciumCalcium +66%
Contains more PotassiumPotassium +300.6%
Contains more IronIron +8650%
Contains more CopperCopper +44900%
Contains more ZincZinc +3746.2%
Contains more PhosphorusPhosphorus +1334.8%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +194900%
Contains more SeleniumSelenium +2689.5%

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% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Whey
1
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4011.1%
Contains more Vitamin B2Vitamin B2 +124.7%
Contains more Vitamin B3Vitamin B3 +11163.5%
Contains more Vitamin B5Vitamin B5 +195%
Contains more Vitamin B6Vitamin B6 +4238.7%
Contains more FolateFolate +22600%
Contains more CholineCholine +244.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~µg
~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
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +2344.7%
Contains more FatsFats +14194.4%
Contains more CarbsCarbs +289.1%
Contains more OtherOther +471.7%
Contains more WaterWater +1868.7%

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
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +18428%
Contains more Poly. FatPolyunsaturated fat +210236.4%
Contains less Sat. FatSaturated fat -94.8%

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 Whey
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Whey DV% diff.
Vitamin E 35.17mg 0mg 234%
Copper 1.8mg 0.004mg 200%
Polyunsaturated fat 23.137g 0.011g 154%
Vitamin B1 1.48mg 0.036mg 120%
Vitamin B6 1.345mg 0.031mg 101%
Selenium 53µg 1.9µg 93%
Phosphorus 660mg 46mg 88%
Manganese 1.95mg 0.001mg 85%
Fats 51.46g 0.36g 79%
Magnesium 325mg 8mg 75%
Iron 5.25mg 0.06mg 65%
Folate 227µg 1µg 57%
Vitamin B3 8.335mg 0.074mg 52%
Monounsaturated fat 18.528g 0.1g 46%
Zinc 5mg 0.13mg 44%
Protein 20.78g 0.85g 40%
Fiber 8.6g 0g 34%
Calories 584kcal 27kcal 28%
Saturated fat 4.455g 0.23g 19%
Vitamin B5 1.13mg 0.383mg 15%
Vitamin B2 0.355mg 0.158mg 15%
Potassium 645mg 161mg 14%
Vitamin B12 0µg 0.28µg 12%
Choline 55.1mg 16mg 7%
Carbs 20g 5.14g 5%
Calcium 78mg 47mg 3%
Sodium 9mg 54mg 2%
Vitamin C 1.4mg 0.1mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 11.4g 5.14g N/A
Sugar 2.62g 5.14g N/A
Vitamin A 3µg 3µg 0%
Tryptophan 0.348mg 0.013mg 0%
Threonine 0.928mg 0.054mg 0%
Isoleucine 1.139mg 0.047mg 0%
Leucine 1.659mg 0.078mg 0%
Lysine 0.937mg 0.068mg 0%
Methionine 0.494mg 0.016mg 0%
Phenylalanine 1.169mg 0.027mg 0%
Valine 1.315mg 0.046mg 0%
Histidine 0.632mg 0.016mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Whey
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
9%
Whey
Minerals Daily Need Coverage Score
207%
Sunflower seeds
8%
Whey

Comparison summary

Which food is lower in Saturated fat?
Whey
Whey is lower in Saturated fat (difference - 4.225g)
Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 2.52g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 45mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 23)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $2)
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

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.