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  6. Sunflower seed vs. Yeast

Sunflower seed vs. Yeast — In-Depth Nutrition Comparison

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Differences between Sunflower seed and Yeast

  • Sunflower seed has more Vitamin E , Copper, Selenium, and Manganese, while Yeast has more Vitamin B1, Folate, Vitamin B2, Vitamin B5, Vitamin B3, and Fiber.
  • Yeast's daily need coverage for Vitamin B1 is 793% higher.

The food types used in this comparison are Seeds, sunflower seed kernels, dried and Leavening agents, yeast, baker's, active dry.

Infographic

Sunflower seed vs Yeast 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.
Sunflower seed
Sunflower seed
8
:
2
Yeast
Yeast
Contains more Calcium +160%
Contains more Iron +141.9%
Contains more Magnesium +501.9%
Contains less Sodium -82.4%
Contains more Copper +312.8%
Contains more Manganese +525%
Contains more Selenium +570.9%
Contains more Potassium +48.1%
Contains more Zinc +58.8%
Equal in Phosphorus - 637
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Yeast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 82% 39% 273% 85% 7% 217% 146% 41% 44%
Contains more Calcium +160%
Contains more Iron +141.9%
Contains more Magnesium +501.9%
Contains less Sodium -82.4%
Contains more Copper +312.8%
Contains more Manganese +525%
Contains more Selenium +570.9%
Contains more Potassium +48.1%
Contains more Zinc +58.8%
Equal in Phosphorus - 637

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.
Sunflower seed
Sunflower seed
3
:
8
Yeast
Yeast
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +366.7%
Contains more Vitamin B1 +642.6%
Contains more Vitamin B2 +1026.8%
Contains more Vitamin B3 +382.3%
Contains more Vitamin B5 +1094.7%
Contains more Vitamin B6 +11.5%
Contains more Folate +930.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Yeast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 1% 2748% 924% 754% 810% 347% 1755% 9% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +366.7%
Contains more Vitamin B1 +642.6%
Contains more Vitamin B2 +1026.8%
Contains more Vitamin B3 +382.3%
Contains more Vitamin B5 +1094.7%
Contains more Vitamin B6 +11.5%
Contains more Folate +930.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
1
:
4
Yeast
Yeast
Contains more Fats +576.2%
Contains more Protein +94.6%
Contains more Carbs +106.1%
Contains more Other +86.5%
Equal in Water - 5.08
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Yeast
40% 8% 41% 5% 6%
Protein: 40.44 g
Fats: 7.61 g
Carbs: 41.22 g
Water: 5.08 g
Other: 5.65 g
Contains more Fats +576.2%
Contains more Protein +94.6%
Contains more Carbs +106.1%
Contains more Other +86.5%
Equal in Water - 5.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Yeast
Yeast
Contains more Monounsaturated Fat +330%
Contains more Polyunsaturated fat +136000%
Contains less Saturated Fat -77.5%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Yeast
19% 81%
Saturated Fat: 1.001 g
Monounsaturated Fat: 4.309 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +330%
Contains more Polyunsaturated fat +136000%
Contains less Saturated Fat -77.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Yeast
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Yeast Opinion
Net carbs 11.4g 14.32g Yeast
Protein 20.78g 40.44g Yeast
Fats 51.46g 7.61g Sunflower seed
Carbs 20g 41.22g Yeast
Calories 584kcal 325kcal Sunflower seed
Sugar 2.62g 0g Yeast
Fiber 8.6g 26.9g Yeast
Calcium 78mg 30mg Sunflower seed
Iron 5.25mg 2.17mg Sunflower seed
Magnesium 325mg 54mg Sunflower seed
Phosphorus 660mg 637mg Sunflower seed
Potassium 645mg 955mg Yeast
Sodium 9mg 51mg Sunflower seed
Zinc 5mg 7.94mg Yeast
Copper 1.8mg 0.436mg Sunflower seed
Manganese 1.95mg 0.312mg Sunflower seed
Selenium 53µg 7.9µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0mg Sunflower seed
Vitamin C 1.4mg 0.3mg Sunflower seed
Vitamin B1 1.48mg 10.99mg Yeast
Vitamin B2 0.355mg 4mg Yeast
Vitamin B3 8.335mg 40.2mg Yeast
Vitamin B5 1.13mg 13.5mg Yeast
Vitamin B6 1.345mg 1.5mg Yeast
Folate 227µg 2340µg Yeast
Vitamin B12 0µg 0.07µg Yeast
Vitamin K 0µg 0.4µg Yeast
Tryptophan 0.348mg 0.54mg Yeast
Threonine 0.928mg 1.99mg Yeast
Isoleucine 1.139mg 1.89mg Yeast
Leucine 1.659mg 2.92mg Yeast
Lysine 0.937mg 3.28mg Yeast
Methionine 0.494mg 0.59mg Yeast
Phenylalanine 1.169mg 1.75mg Yeast
Valine 1.315mg 2.31mg Yeast
Histidine 0.632mg 0.91mg Yeast
Saturated Fat 4.455g 1.001g Yeast
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 4.309g Sunflower seed
Polyunsaturated fat 23.137g 0.017g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Yeast
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
156%
Sunflower seed
612%
Yeast
Minerals Daily Need Coverage Score
207%
Sunflower seed
94%
Yeast

Comparison summary

Which food is lower in Sugar?
Yeast
Yeast is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Yeast
Yeast is lower in Saturated Fat (difference - 3.454g)
Which food is lower in glycemic index?
Yeast
Yeast is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Yeast
Yeast is relatively richer in vitamins
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 42mg)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.2)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Yeast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175043/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.