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  6. Table salt vs. Sunflower seeds

Table salt vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between table salt and sunflower seeds

  • Table salt has less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, and iron than sunflower seeds.
  • Table salt covers your daily need for sodium, 1685% more than sunflower seeds.
  • Sunflower seeds have less sodium.
  • The glycemic index of sunflower seeds is higher.

These are the specific foods used in this comparison Salt, table and Seeds, sunflower seed kernels, dried.

Infographic

Table salt vs Sunflower seeds 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
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%
Contains more MagnesiumMagnesium +32400%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +7962.5%
Contains more IronIron +1490.9%
Contains more CopperCopper +5900%
Contains more ZincZinc +4900%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1850%
Contains more SeleniumSelenium +52900%

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Table salt Sunflower seeds DV% diff.
Sodium 38758mg 9mg 1685%
Vitamin E 0mg 35.17mg 234%
Copper 0.03mg 1.8mg 197%
Polyunsaturated fat 0g 23.137g 154%
Vitamin B1 0mg 1.48mg 123%
Vitamin B6 0mg 1.345mg 103%
Selenium 0.1µg 53µg 96%
Phosphorus 0mg 660mg 94%
Manganese 0.1mg 1.95mg 80%
Fats 0g 51.46g 79%
Magnesium 1mg 325mg 77%
Iron 0.33mg 5.25mg 62%
Folate 0µg 227µg 57%
Vitamin B3 0mg 8.335mg 52%
Monounsaturated fat 0g 18.528g 46%
Zinc 0.1mg 5mg 45%
Protein 0g 20.78g 42%
Fiber 0g 8.6g 34%
Calories 0kcal 584kcal 29%
Vitamin B2 0mg 0.355mg 27%
Vitamin B5 0mg 1.13mg 23%
Saturated fat 0g 4.455g 20%
Potassium 8mg 645mg 19%
Choline 0mg 55.1mg 10%
Carbs 0g 20g 7%
Calcium 24mg 78mg 5%
Vitamin C 0mg 1.4mg 2%
Net carbs 0g 11.4g N/A
Sugar 0g 2.62g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0mg 0.348mg 0%
Threonine 0mg 0.928mg 0%
Isoleucine 0mg 1.139mg 0%
Leucine 0mg 1.659mg 0%
Lysine 0mg 0.937mg 0%
Methionine 0mg 0.494mg 0%
Phenylalanine 0mg 1.169mg 0%
Valine 0mg 1.315mg 0%
Histidine 0mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more OtherOther +3193.7%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +2265%

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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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.