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Sunflower seeds vs. Yolk — In-Depth Nutrition Comparison

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Differences between sunflower seeds and yolk

  • Sunflower seeds have more vitamin E, copper, vitamin B1, manganese, vitamin B6, magnesium, and vitamin B3, while yolk has more choline and vitamin B12.
  • Yolk's daily need coverage for cholesterol is 362% higher.
  • Yolk contains 347 times less vitamin B3 than sunflower seeds. Sunflower seeds contain 8.335mg of vitamin B3, while yolk contains 0.024mg.
  • Yolk has a lower glycemic index. The glycemic index of yolk is 0, while the glycemic index of sunflower seeds is 20.

The food types used in this comparison are Seeds, sunflower seed kernels, dried and Egg, yolk, raw, fresh.

Infographic

Sunflower seeds vs Yolk 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%
Yolk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +6400%
Contains more PotassiumPotassium +491.7%
Contains more IronIron +92.3%
Contains more CopperCopper +2237.7%
Contains more ZincZinc +117.4%
Contains more PhosphorusPhosphorus +69.2%
Contains less SodiumSodium -81.3%
Contains more ManganeseManganese +3445.5%
Contains more CalciumCalcium +65.4%
~equal in Selenium ~56µg

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%
Yolk
7
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1263.2%
Contains more Vitamin B1Vitamin B1 +740.9%
Contains more Vitamin B3Vitamin B3 +34629.2%
Contains more Vitamin B6Vitamin B6 +284.3%
Contains more FolateFolate +55.5%
Contains more Vitamin AVitamin A +12600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +48.7%
Contains more Vitamin B5Vitamin B5 +164.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +1388.6%

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
Yolk
1
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more ProteinProtein +31%
Contains more FatsFats +93.9%
Contains more CarbsCarbs +457.1%
Contains more OtherOther +78.2%
Contains more WaterWater +1005.9%

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
Yolk
0
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -53.4%
Contains more Mono. FatMonounsaturated fat +57.8%
Contains more Poly. FatPolyunsaturated fat +450.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Yolk
5
13% 34% 13% 13% 13% 13%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.18 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more SucroseSucrose +3471.4%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g

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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Vitamin E 35.17mg 2.58mg 217%
Copper 1.8mg 0.077mg 191%
Choline 55.1mg 820.2mg 139%
Polyunsaturated fat 23.137g 4.204g 126%
Vitamin B1 1.48mg 0.176mg 109%
Manganese 1.95mg 0.055mg 82%
Vitamin B12 0µg 1.95µg 81%
Vitamin B6 1.345mg 0.35mg 77%
Magnesium 325mg 5mg 76%
Vitamin B3 8.335mg 0.024mg 52%
Vitamin A 3µg 381µg 42%
Phosphorus 660mg 390mg 39%
Fats 51.46g 26.54g 38%
Vitamin B5 1.13mg 2.99mg 37%
Fiber 8.6g 0g 34%
Iron 5.25mg 2.73mg 32%
Vitamin D 0IU 218IU 27%
Vitamin D 0µg 5.4µg 27%
Zinc 5mg 2.3mg 25%
Saturated fat 4.455g 9.551g 23%
Folate 227µg 146µg 20%
Monounsaturated fat 18.528g 11.738g 17%
Potassium 645mg 109mg 16%
Calories 584kcal 322kcal 13%
Vitamin B2 0.355mg 0.528mg 13%
Protein 20.78g 15.86g 10%
Selenium 53µg 56µg 5%
Calcium 78mg 129mg 5%
Carbs 20g 3.59g 5%
Sodium 9mg 48mg 2%
Vitamin C 1.4mg 0mg 2%
Vitamin K 0µg 0.7µg 1%
Net carbs 11.4g 3.59g N/A
Sugar 2.62g 0.56g N/A
Tryptophan 0.348mg 0.177mg 0%
Threonine 0.928mg 0.687mg 0%
Isoleucine 1.139mg 0.866mg 0%
Leucine 1.659mg 1.399mg 0%
Lysine 0.937mg 1.217mg 0%
Methionine 0.494mg 0.378mg 0%
Phenylalanine 1.169mg 0.681mg 0%
Valine 1.315mg 0.949mg 0%
Histidine 0.632mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.014g 0.011g N/A
Omega-3 - DHA 0g 0.114g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Yolk
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
114%
Yolk
Minerals Daily Need Coverage Score
207%
Sunflower seeds
73%
Yolk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 2.06g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 20)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $0.6)
Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 1085mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 39mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 5.096g)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.