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Sunflower seeds vs. Wine — In-Depth Nutrition Comparison

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Significant differences between sunflower seeds and wine

  • The amount of vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate in sunflower seeds is higher than in wine.
  • Sunflower seeds cover your daily vitamin E needs 234% more than wine.
  • Wine has 296 times less vitamin B1 than sunflower seeds. Sunflower seeds have 1.48mg of vitamin B1, while wine has 0.005mg.
  • Sunflower seeds have a higher glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of wine is 0.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Alcoholic beverage, wine, table, all.

Infographic

Sunflower seeds vs 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%
Wine
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.4% 8.7% 14% 2.3% 3.5% 8.6% 0.65% 16% 1.1%
Contains more MagnesiumMagnesium +2854.5%
Contains more CalciumCalcium +875%
Contains more PotassiumPotassium +551.5%
Contains more IronIron +1318.9%
Contains more CopperCopper +25614.3%
Contains more ZincZinc +3746.2%
Contains more PhosphorusPhosphorus +3200%
Contains more ManganeseManganese +1472.6%
Contains more SeleniumSelenium +26400%
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%
Wine
0
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% 5.3% 3.1% 2.2% 12% 0% 0% 0.75% 2.7%
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 +1443.5%
Contains more Vitamin B3Vitamin B3 +4921.1%
Contains more Vitamin B5Vitamin B5 +2954.1%
Contains more Vitamin B6Vitamin B6 +2390.7%
Contains more FolateFolate +22600%
Contains more CholineCholine +1002%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~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
Wine
2
3% 87% 11%
Protein: 0.07 g
Fats: 0 g
Carbs: 2.72 g
Water: 86.58 g
Other: 10.63 g
Contains more ProteinProtein +29585.7%
Contains more FatsFats +∞%
Contains more CarbsCarbs +635.3%
Contains more WaterWater +1730.4%
Contains more OtherOther +250.8%

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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Wine DV% diff.
Vitamin E 35.17mg 0mg 234%
Copper 1.8mg 0.007mg 199%
Polyunsaturated fat 23.137g 0g 154%
Vitamin B1 1.48mg 0.005mg 123%
Vitamin B6 1.345mg 0.054mg 99%
Selenium 53µg 0.2µg 96%
Phosphorus 660mg 20mg 91%
Manganese 1.95mg 0.124mg 79%
Fats 51.46g 0g 79%
Magnesium 325mg 11mg 75%
Iron 5.25mg 0.37mg 61%
Folate 227µg 1µg 57%
Vitamin B3 8.335mg 0.166mg 51%
Monounsaturated fat 18.528g 0g 46%
Zinc 5mg 0.13mg 44%
Protein 20.78g 0.07g 41%
Fiber 8.6g 0g 34%
Vitamin B2 0.355mg 0.023mg 26%
Calories 584kcal 83kcal 25%
Vitamin B5 1.13mg 0.037mg 22%
Saturated fat 4.455g 0g 20%
Potassium 645mg 99mg 16%
Choline 55.1mg 5mg 9%
Calcium 78mg 8mg 7%
Carbs 20g 2.72g 6%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 2.72g N/A
Sugar 2.62g 0.79g N/A
Sodium 9mg 5mg 0%
Vitamin A 3µg 0µg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Wine
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
2%
Wine
Minerals Daily Need Coverage Score
207%
Sunflower seeds
7%
Wine

Comparison summary

Which food is lower in Sugar?
Wine
Wine is lower in Sugar (difference - 1.83g)
Which food contains less Sodium?
Wine
Wine contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Wine
Wine is lower in Saturated fat (difference - 4.455g)
Which food is lower in glycemic index?
Wine
Wine is lower in glycemic index (difference - 20)
Which food is cheaper?
Wine
Wine is cheaper (difference - $0.6)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173185/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.