Sugar substitute vs. Sunflower seeds — In-Depth Nutrition Comparison
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A recap on the differences between sugar substitute and sunflower seeds
- Sugar substitute is higher in calcium, yet sunflower seeds are higher in copper, vitamin B1, vitamin B6, phosphorus, manganese, magnesium, iron, zinc, and fiber.
- Sunflower seeds cover your daily copper needs 199% more than sugar substitute.
- Sugar substitute contains 11 times more calcium than sunflower seeds. While sugar substitute contains 879mg of calcium, sunflower seeds contain only 78mg.
- The glycemic index of sunflower seeds is lower.
Food varieties used in this article are Sweeteners, sugar substitute, granulated, brown and Seeds, sunflower seed kernels, dried.
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 CalciumCalcium | +1026.9% |
| Contains more MagnesiumMagnesium | +5316.7% |
| Contains more PotassiumPotassium | +1553.8% |
| Contains more IronIron | +3181.3% |
| Contains more CopperCopper | +25614.3% |
| Contains more ZincZinc | +12400% |
| Contains more PhosphorusPhosphorus | +8150% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +8763.6% |
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 B1Vitamin B1 | +9766.7% |
| Contains more Vitamin B2Vitamin B2 | +2266.7% |
| Contains more Vitamin B5Vitamin B5 | +1312.5% |
| Contains more Vitamin B6Vitamin B6 | +8866.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Copper | 0.007mg | 1.8mg | 199% |
| Polyunsaturated fat | 23.137g | 154% | |
| Vitamin B1 | 0.015mg | 1.48mg | 122% |
| Vitamin B6 | 0.015mg | 1.345mg | 102% |
| Selenium | 53µg | 96% | |
| Phosphorus | 8mg | 660mg | 93% |
| Manganese | 0.022mg | 1.95mg | 84% |
| Calcium | 879mg | 78mg | 80% |
| Fats | 0g | 51.46g | 79% |
| Magnesium | 6mg | 325mg | 76% |
| Iron | 0.16mg | 5.25mg | 64% |
| Folate | 227µg | 57% | |
| Vitamin B3 | 8.335mg | 52% | |
| Monounsaturated fat | 18.528g | 46% | |
| Zinc | 0.04mg | 5mg | 45% |
| Protein | 2.06g | 20.78g | 37% |
| Fiber | 0.6g | 8.6g | 32% |
| Vitamin B2 | 0.015mg | 0.355mg | 26% |
| Sodium | 572mg | 9mg | 24% |
| Carbs | 84.77g | 20g | 22% |
| Vitamin B5 | 0.08mg | 1.13mg | 21% |
| Saturated fat | 4.455g | 20% | |
| Potassium | 39mg | 645mg | 18% |
| Calories | 347kcal | 584kcal | 12% |
| Choline | 55.1mg | 10% | |
| Vitamin C | 1.4mg | 2% | |
| Starch | 3.52g | 1% | |
| Net carbs | 84.17g | 11.4g | N/A |
| Sugar | 4.03g | 2.62g | N/A |
| Vitamin A | 3µg | 0% | |
| 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 | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.06 g
Fats:
0 g
Carbs:
84.77 g
Water:
9.14 g
Other:
4.03 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more CarbsCarbs | +323.9% |
| Contains more WaterWater | +93.2% |
| Contains more OtherOther | +33% |
| Contains more ProteinProtein | +908.7% |
| Contains more FatsFats | +∞% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
3.52 g
Sucrose:
0 g
Glucose:
1.09 g
Fructose:
0 g
Lactose:
0 g
Maltose:
2.94 g
Galactose:
0 g
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
