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Sunflower seeds vs. Yeast — In-Depth Nutrition Comparison

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Differences between sunflower seeds and yeast

  • Sunflower seeds have 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 seeds vs Yeast infographic
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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%
Yeast
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 9% 84% 81% 145% 217% 273% 6.7% 41% 43%
Contains more MagnesiumMagnesium +501.9%
Contains more CalciumCalcium +160%
Contains more IronIron +141.9%
Contains more CopperCopper +312.8%
Contains less SodiumSodium -82.4%
Contains more ManganeseManganese +525%
Contains more SeleniumSelenium +570.9%
Contains more PotassiumPotassium +48.1%
Contains more ZincZinc +58.8%
~equal in Phosphorus ~637mg

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%
Yeast
8
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 1% 0% 0% 0% 2748% 923% 754% 810% 346% 8.8% 1% 1755% 17%
Contains more Vitamin CVitamin C +366.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more CholineCholine +72.2%
Contains more Vitamin B1Vitamin B1 +642.6%
Contains more Vitamin B2Vitamin B2 +1026.8%
Contains more Vitamin B3Vitamin B3 +382.3%
Contains more Vitamin B5Vitamin B5 +1094.7%
Contains more Vitamin B6Vitamin B6 +11.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +930.8%
~equal in Vitamin D ~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
Yeast
4
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 FatsFats +576.2%
Contains more ProteinProtein +94.6%
Contains more CarbsCarbs +106.1%
Contains more OtherOther +86.5%
~equal in Water ~5.08g

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
Yeast
1
19% 81%
Saturated fat: Sat. Fat 1.001 g
Monounsaturated fat: Mono. Fat 4.309 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +330%
Contains more Poly. FatPolyunsaturated fat +136000%
Contains less Sat. FatSaturated 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 seeds 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 seeds Yeast DV% diff.
Vitamin B1 1.48mg 10.99mg 793%
Folate 227µg 2340µg 528%
Vitamin B2 0.355mg 4mg 280%
Vitamin B5 1.13mg 13.5mg 247%
Vitamin E 35.17mg 0mg 234%
Vitamin B3 8.335mg 40.2mg 199%
Polyunsaturated fat 23.137g 0.017g 154%
Copper 1.8mg 0.436mg 152%
Selenium 53µg 7.9µg 82%
Fiber 8.6g 26.9g 73%
Manganese 1.95mg 0.312mg 71%
Fats 51.46g 7.61g 67%
Magnesium 325mg 54mg 65%
Protein 20.78g 40.44g 39%
Iron 5.25mg 2.17mg 39%
Monounsaturated fat 18.528g 4.309g 36%
Zinc 5mg 7.94mg 27%
Saturated fat 4.455g 1.001g 16%
Calories 584kcal 325kcal 13%
Vitamin B6 1.345mg 1.5mg 12%
Potassium 645mg 955mg 9%
Carbs 20g 41.22g 7%
Calcium 78mg 30mg 5%
Choline 55.1mg 32mg 4%
Phosphorus 660mg 637mg 3%
Vitamin B12 0µg 0.07µg 3%
Sodium 9mg 51mg 2%
Vitamin C 1.4mg 0.3mg 1%
Net carbs 11.4g 14.32g N/A
Sugar 2.62g 0g N/A
Vitamin A 3µg 0µg 0%
Vitamin K 0µg 0.4µg 0%
Tryptophan 0.348mg 0.54mg 0%
Threonine 0.928mg 1.99mg 0%
Isoleucine 1.139mg 1.89mg 0%
Leucine 1.659mg 2.92mg 0%
Lysine 0.937mg 3.28mg 0%
Methionine 0.494mg 0.59mg 0%
Phenylalanine 1.169mg 1.75mg 0%
Valine 1.315mg 2.31mg 0%
Histidine 0.632mg 0.91mg 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 Yeast
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
566%
Yeast
Minerals Daily Need Coverage Score
207%
Sunflower seeds
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 seeds
Sunflower seeds contains less Sodium (difference - 42mg)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.2)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds 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 seeds - 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.