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  6. Sunflower seeds vs. White wine

Sunflower seeds vs. White wine — In-Depth Nutrition Comparison

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Important differences between sunflower seeds and white wine

  • White wine has less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate.
  • Sunflower seeds' daily need coverage for vitamin E is 234% more.
  • Sunflower seeds have 530 times more selenium than white wine. Sunflower seeds have 53µg of selenium, while white wine has 0.1µg.
  • Sunflower seeds have a higher glycemic index than white wine.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Alcoholic beverage, wine, table, white.

Infographic

Sunflower seeds vs White wine 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 7.1% 2.7% 6.3% 10% 1.3% 3.3% 7.7% 0.65% 15% 0.55%
Contains more MagnesiumMagnesium +3150%
Contains more CalciumCalcium +766.7%
Contains more PotassiumPotassium +808.5%
Contains more IronIron +1844.4%
Contains more CopperCopper +44900%
Contains more ZincZinc +4066.7%
Contains more PhosphorusPhosphorus +3566.7%
Contains more ManganeseManganese +1566.7%
Contains more SeleniumSelenium +52900%
Contains less SodiumSodium -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" 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%
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% 1.3% 3.5% 2% 2.7% 12% 0% 1% 0.75% 2.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +29500%
Contains more Vitamin B2Vitamin B2 +2266.7%
Contains more Vitamin B3Vitamin B3 +7617.6%
Contains more Vitamin B5Vitamin B5 +2411.1%
Contains more Vitamin B6Vitamin B6 +2590%
Contains more FolateFolate +22600%
Contains more CholineCholine +1181.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds White wine DV% diff.
Vitamin E 35.17mg 0mg 234%
Copper 1.8mg 0.004mg 200%
Polyunsaturated fat 23.137g 0g 154%
Vitamin B1 1.48mg 0.005mg 123%
Vitamin B6 1.345mg 0.05mg 100%
Selenium 53µg 0.1µg 96%
Phosphorus 660mg 18mg 92%
Manganese 1.95mg 0.117mg 80%
Fats 51.46g 0g 79%
Magnesium 325mg 10mg 75%
Iron 5.25mg 0.27mg 62%
Folate 227µg 1µg 57%
Vitamin B3 8.335mg 0.108mg 51%
Monounsaturated fat 18.528g 0g 46%
Zinc 5mg 0.12mg 44%
Protein 20.78g 0.07g 41%
Fiber 8.6g 0g 34%
Vitamin B2 0.355mg 0.015mg 26%
Calories 584kcal 82kcal 25%
Vitamin B5 1.13mg 0.045mg 22%
Saturated fat 4.455g 0g 20%
Potassium 645mg 71mg 17%
Choline 55.1mg 4.3mg 9%
Calcium 78mg 9mg 7%
Carbs 20g 2.6g 6%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 2.6g N/A
Sugar 2.62g 0.96g N/A
Sodium 9mg 5mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 0µg 0.4µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g 0g N/A

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
3% 87% 10%
Protein: 0.07 g
Fats: 0 g
Carbs: 2.6 g
Water: 86.86 g
Other: 10.47 g
Contains more ProteinProtein +29585.7%
Contains more FatsFats +∞%
Contains more CarbsCarbs +669.2%
Contains more WaterWater +1736.4%
Contains more OtherOther +245.5%

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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. White wine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174837/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.