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  6. Sunflower seeds vs. Yam

Sunflower seeds vs. Yam — In-Depth Nutrition Comparison

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What are the differences between sunflower seeds and yam?

  • Sunflower seeds are richer than yam in vitamin E, copper, vitamin B1, selenium, phosphorus, vitamin B6, magnesium, manganese, iron, and folate.
  • Sunflower seeds' daily need coverage for vitamin E is 232% more.
  • Sunflower seeds have 76 times more selenium than yam. While sunflower seeds have 53µg of selenium, yam has only 0.7µg.
  • The glycemic index of sunflower seeds is lower.

We used Seeds, sunflower seed kernels, dried and Yam, raw types in this article.

Infographic

Sunflower seeds vs Yam 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%
Yam
Yam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +1447.6%
Contains more CalciumCalcium +358.8%
Contains more IronIron +872.2%
Contains more CopperCopper +911.2%
Contains more ZincZinc +1983.3%
Contains more PhosphorusPhosphorus +1100%
Contains more ManganeseManganese +391.2%
Contains more SeleniumSelenium +7471.4%
Contains more PotassiumPotassium +26.5%
~equal in Sodium ~9mg

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%
Yam
Yam
3
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin EVitamin E +9948.6%
Contains more Vitamin B1Vitamin B1 +1221.4%
Contains more Vitamin B2Vitamin B2 +1009.4%
Contains more Vitamin B3Vitamin B3 +1410%
Contains more Vitamin B5Vitamin B5 +259.9%
Contains more Vitamin B6Vitamin B6 +359%
Contains more FolateFolate +887%
Contains more CholineCholine +233.9%
Contains more Vitamin CVitamin C +1121.4%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Yam DV% diff.
Vitamin E 35.17mg 0.35mg 232%
Copper 1.8mg 0.178mg 180%
Polyunsaturated fat 23.137g 0.076g 154%
Vitamin B1 1.48mg 0.112mg 114%
Selenium 53µg 0.7µg 95%
Phosphorus 660mg 55mg 86%
Vitamin B6 1.345mg 0.293mg 81%
Fats 51.46g 0.17g 79%
Magnesium 325mg 21mg 72%
Manganese 1.95mg 0.397mg 68%
Iron 5.25mg 0.54mg 59%
Folate 227µg 23µg 51%
Vitamin B3 8.335mg 0.552mg 49%
Monounsaturated fat 18.528g 0.006g 46%
Zinc 5mg 0.24mg 43%
Protein 20.78g 1.53g 39%
Vitamin B2 0.355mg 0.032mg 25%
Calories 584kcal 118kcal 23%
Saturated fat 4.455g 0.037g 20%
Fiber 8.6g 4.1g 18%
Vitamin C 1.4mg 17.1mg 17%
Vitamin B5 1.13mg 0.314mg 16%
Choline 55.1mg 16.5mg 7%
Calcium 78mg 17mg 6%
Potassium 645mg 816mg 5%
Carbs 20g 27.88g 3%
Vitamin K 0µg 2.3µg 2%
Net carbs 11.4g 23.78g N/A
Sugar 2.62g 0.5g N/A
Sodium 9mg 9mg 0%
Vitamin A 3µg 7µg 0%
Tryptophan 0.348mg 0.012mg 0%
Threonine 0.928mg 0.054mg 0%
Isoleucine 1.139mg 0.052mg 0%
Leucine 1.659mg 0.096mg 0%
Lysine 0.937mg 0.059mg 0%
Methionine 0.494mg 0.021mg 0%
Phenylalanine 1.169mg 0.071mg 0%
Valine 1.315mg 0.062mg 0%
Histidine 0.632mg 0.034mg 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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +1258.2%
Contains more FatsFats +30170.6%
Contains more OtherOther +269.5%
Contains more CarbsCarbs +39.4%
Contains more WaterWater +1371.5%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +308700%
Contains more Poly. FatPolyunsaturated fat +30343.4%
Contains less Sat. FatSaturated fat -99.2%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.