Sunflower seeds vs. Yogurt — In-Depth Nutrition Comparison
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Important differences between sunflower seeds and yogurt
- Yogurt has less vitamin E, copper, vitamin B1, vitamin B6, manganese, selenium, phosphorus, magnesium, iron, and folate.
- Sunflower seeds' daily need coverage for vitamin E is 234% more.
- Sunflower seeds have 217 times more manganese than yogurt. Sunflower seeds have 1.95mg of manganese, while yogurt has 0.009mg.
The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Yogurt, Greek, plain, nonfat.
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.
| Contains more MagnesiumMagnesium | +2854.5% |
| Contains more PotassiumPotassium | +357.4% |
| Contains more IronIron | +7400% |
| Contains more CopperCopper | +10488.2% |
| Contains more ZincZinc | +861.5% |
| Contains more PhosphorusPhosphorus | +388.9% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +21566.7% |
| Contains more SeleniumSelenium | +446.4% |
| Contains more CalciumCalcium | +41% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +351600% |
| Contains more Vitamin B1Vitamin B1 | +6334.8% |
| Contains more Vitamin B2Vitamin B2 | +27.7% |
| Contains more Vitamin B3Vitamin B3 | +3907.2% |
| Contains more Vitamin B5Vitamin B5 | +241.4% |
| Contains more Vitamin B6Vitamin B6 | +2034.9% |
| Contains more FolateFolate | +3142.9% |
| Contains more CholineCholine | +264.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 0.01mg | 234% |
| Copper | 1.8mg | 0.017mg | 198% |
| Polyunsaturated fat | 23.137g | 0.012g | 154% |
| Vitamin B1 | 1.48mg | 0.023mg | 121% |
| Vitamin B6 | 1.345mg | 0.063mg | 99% |
| Manganese | 1.95mg | 0.009mg | 84% |
| Fats | 51.46g | 0.39g | 79% |
| Selenium | 53µg | 9.7µg | 79% |
| Phosphorus | 660mg | 135mg | 75% |
| Magnesium | 325mg | 11mg | 75% |
| Iron | 5.25mg | 0.07mg | 65% |
| Folate | 227µg | 7µg | 55% |
| Vitamin B3 | 8.335mg | 0.208mg | 51% |
| Monounsaturated fat | 18.528g | 0.053g | 46% |
| Zinc | 5mg | 0.52mg | 41% |
| Fiber | 8.6g | 0g | 34% |
| Vitamin B12 | 0µg | 0.75µg | 31% |
| Calories | 584kcal | 59kcal | 26% |
| Protein | 20.78g | 10.19g | 21% |
| Saturated fat | 4.455g | 0.117g | 20% |
| Vitamin B5 | 1.13mg | 0.331mg | 16% |
| Potassium | 645mg | 141mg | 15% |
| Choline | 55.1mg | 15.1mg | 7% |
| Vitamin B2 | 0.355mg | 0.278mg | 6% |
| Carbs | 20g | 3.6g | 5% |
| Calcium | 78mg | 110mg | 3% |
| Cholesterol | 0mg | 5mg | 2% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Sodium | 9mg | 36mg | 1% |
| Net carbs | 11.4g | 3.6g | N/A |
| Sugar | 2.62g | 3.24g | N/A |
| Vitamin A | 3µg | 1µg | 0% |
| Trans fat | 0.006g | N/A | |
| 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 |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
| Contains more ProteinProtein | +103.9% |
| Contains more FatsFats | +13094.9% |
| Contains more CarbsCarbs | +455.6% |
| Contains more OtherOther | +320.8% |
| Contains more WaterWater | +1699.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 g
| Contains more Mono. FatMonounsaturated fat | +34858.5% |
| Contains more Poly. FatPolyunsaturated fat | +192708.3% |
| Contains less Sat. FatSaturated fat | -97.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.54 g
Maltose:
0 g
Galactose:
0.7 g
| Contains more SucroseSucrose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~0g
