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  6. Tart vs. Sunflower seeds

Tart vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on the differences between tart and sunflower seeds

  • Sunflower seeds are higher than tart in vitamin E, copper, vitamin B1, phosphorus, vitamin B6, selenium, magnesium, zinc, folate, and fiber.
  • Sunflower seeds cover your daily vitamin E needs 231% more than tart.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Breakfast tart, low fat and Seeds, sunflower seed kernels, dried.

Infographic

Tart 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.
Tart
Tart
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
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 +638.6%
Contains more CalciumCalcium +77.3%
Contains more PotassiumPotassium +877.3%
Contains more IronIron +53.5%
Contains more CopperCopper +2365.8%
Contains more ZincZinc +1685.7%
Contains more PhosphorusPhosphorus +609.7%
Contains less SodiumSodium -97.5%
Contains more SeleniumSelenium +310.9%

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.
Tart
Tart
4
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
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 +171.4%
Contains more Vitamin AVitamin A +9400%
Contains more Vitamin B2Vitamin B2 +54.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +6535.8%
Contains more Vitamin B1Vitamin B1 +419.3%
Contains more Vitamin B3Vitamin B3 +119.3%
Contains more Vitamin B6Vitamin B6 +253.9%
Contains more FolateFolate +127%
Contains more CholineCholine +556%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tart Sunflower seeds DV% diff.
Vitamin E 0.53mg 35.17mg 231%
Copper 0.073mg 1.8mg 192%
Polyunsaturated fat 0.878g 23.137g 148%
Vitamin B1 0.285mg 1.48mg 100%
Manganese 1.95mg 85%
Phosphorus 93mg 660mg 81%
Vitamin B6 0.38mg 1.345mg 74%
Selenium 12.9µg 53µg 73%
Fats 5.99g 51.46g 70%
Magnesium 44mg 325mg 67%
Zinc 0.28mg 5mg 43%
Monounsaturated fat 3.338g 18.528g 38%
Protein 3.99g 20.78g 34%
Folate 100µg 227µg 32%
Vitamin A 285µg 3µg 31%
Fiber 1.5g 8.6g 28%
Vitamin B3 3.8mg 8.335mg 28%
Iron 3.42mg 5.25mg 23%
Vitamin B5 1.13mg 23%
Carbs 76.8g 20g 19%
Potassium 66mg 645mg 17%
Sodium 361mg 9mg 15%
Vitamin B2 0.549mg 0.355mg 15%
Saturated fat 1.393g 4.455g 14%
Calories 372kcal 584kcal 11%
Choline 8.4mg 55.1mg 8%
Calcium 44mg 78mg 3%
Vitamin C 3.8mg 1.4mg 3%
Net carbs 75.3g 11.4g N/A
Sugar 4.87g 2.62g N/A
Vitamin K 0.4µg 0µg 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 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tart
Tart
2
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 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 CarbsCarbs +284%
Contains more WaterWater +154.5%
Contains more ProteinProtein +420.8%
Contains more FatsFats +759.1%
Contains more OtherOther +156.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tart
Tart
1
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 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 -68.7%
Contains more Mono. FatMonounsaturated fat +455.1%
Contains more Poly. FatPolyunsaturated fat +2535.2%

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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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.