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  6. Taco salad vs. Sunflower seeds

Taco salad vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are taco salad and sunflower seeds different?

  • Sunflower seeds have more copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, folate, and vitamin B3 than taco salad.
  • Daily need coverage for copper for sunflower seeds is 187% higher.

Fast foods, taco salad and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Taco salad vs Sunflower seeds 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
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 CalciumCalcium +24.4%
Contains more MagnesiumMagnesium +1150%
Contains more PotassiumPotassium +207.1%
Contains more IronIron +356.5%
Contains more CopperCopper +1492.9%
Contains more ZincZinc +267.6%
Contains more PhosphorusPhosphorus +816.7%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +1067.7%
Contains more SeleniumSelenium +2309.1%

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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
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 +28.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +2860%
Contains more Vitamin B2Vitamin B2 +97.2%
Contains more Vitamin B3Vitamin B3 +572.2%
Contains more Vitamin B5Vitamin B5 +66.2%
Contains more Vitamin B6Vitamin B6 +1122.7%
Contains more FolateFolate +440.5%
Contains more CholineCholine +136.5%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Taco salad Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.113mg 1.8mg 187%
Polyunsaturated fat 0.883g 23.137g 148%
Vitamin B1 0.05mg 1.48mg 119%
Vitamin B6 0.11mg 1.345mg 95%
Selenium 2.2µg 53µg 92%
Phosphorus 72mg 660mg 84%
Manganese 0.167mg 1.95mg 78%
Magnesium 26mg 325mg 71%
Fats 7.46g 51.46g 68%
Iron 1.15mg 5.25mg 51%
Folate 42µg 227µg 46%
Vitamin B3 1.24mg 8.335mg 44%
Monounsaturated fat 2.606g 18.528g 40%
Fiber 8.6g 34%
Zinc 1.36mg 5mg 33%
Protein 6.68g 20.78g 28%
Calories 141kcal 584kcal 22%
Sodium 385mg 9mg 16%
Potassium 210mg 645mg 13%
Vitamin B2 0.18mg 0.355mg 13%
Vitamin B12 0.32µg 0µg 13%
Vitamin B5 0.68mg 1.13mg 9%
Cholesterol 22mg 0mg 7%
Choline 23.3mg 55.1mg 6%
Saturated fat 3.446g 4.455g 5%
Carbs 11.91g 20g 3%
Calcium 97mg 78mg 2%
Vitamin C 1.8mg 1.4mg 0%
Net carbs 11.91g 11.4g N/A
Sugar 2.62g N/A
Vitamin A 3µg 0%
Tryptophan 0.075mg 0.348mg 0%
Threonine 0.254mg 0.928mg 0%
Isoleucine 0.311mg 1.139mg 0%
Leucine 0.549mg 1.659mg 0%
Lysine 0.486mg 0.937mg 0%
Methionine 0.145mg 0.494mg 0%
Phenylalanine 0.277mg 1.169mg 0%
Valine 0.343mg 1.315mg 0%
Histidine 0.201mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 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 WaterWater +1429.6%
Contains more ProteinProtein +211.1%
Contains more FatsFats +589.8%
Contains more CarbsCarbs +67.9%
Contains more OtherOther +89.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -22.6%
Contains more Mono. FatMonounsaturated fat +611%
Contains more Poly. FatPolyunsaturated fat +2520.3%

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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. 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.