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  6. Tomato soup vs. Sunflower seeds

Tomato soup vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on differences between tomato soup and sunflower seeds

  • Sunflower seeds are higher than tomato soup in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate.
  • Sunflower seeds cover your daily vitamin E needs 233% more than tomato soup.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Soup, tomato, canned, prepared with equal volume water, commercial and Seeds, sunflower seed kernels, dried.

Infographic

Tomato soup 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 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
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 +4542.9%
Contains more CalciumCalcium +875%
Contains more PotassiumPotassium +134.5%
Contains more IronIron +1710.3%
Contains more CopperCopper +6106.9%
Contains more ZincZinc +5455.6%
Contains more PhosphorusPhosphorus +4300%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +2810.4%
Contains more SeleniumSelenium +3433.3%

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +20588.2%
Contains more Vitamin B1Vitamin B1 +7300%
Contains more Vitamin B2Vitamin B2 +4971.4%
Contains more Vitamin B3Vitamin B3 +1884.5%
Contains more Vitamin B6Vitamin B6 +3102.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +774.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato soup Sunflower seeds DV% diff.
Vitamin E 0.17mg 35.17mg 233%
Copper 0.029mg 1.8mg 197%
Polyunsaturated fat 0.077g 23.137g 154%
Vitamin B1 0.02mg 1.48mg 122%
Vitamin B6 0.042mg 1.345mg 100%
Selenium 1.5µg 53µg 94%
Phosphorus 15mg 660mg 92%
Manganese 0.067mg 1.95mg 82%
Fats 0.21g 51.46g 79%
Magnesium 7mg 325mg 76%
Iron 0.29mg 5.25mg 62%
Folate 0µg 227µg 57%
Vitamin B3 0.42mg 8.335mg 49%
Monounsaturated fat 0.067g 18.528g 46%
Zinc 0.09mg 5mg 45%
Protein 0.71g 20.78g 40%
Fiber 0.5g 8.6g 32%
Calories 32kcal 584kcal 28%
Vitamin B2 0.007mg 0.355mg 27%
Vitamin B5 1.13mg 23%
Saturated fat 0.056g 4.455g 20%
Potassium 275mg 645mg 11%
Choline 6.3mg 55.1mg 9%
Sodium 186mg 9mg 8%
Calcium 8mg 78mg 7%
Vitamin C 6.3mg 1.4mg 5%
Carbs 7.45g 20g 4%
Vitamin A 10µg 3µg 1%
Vitamin K 1.5µg 0µg 1%
Net carbs 6.95g 11.4g N/A
Sugar 4.03g 2.62g N/A
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
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 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 +1814.4%
Contains more ProteinProtein +2826.8%
Contains more FatsFats +24404.8%
Contains more CarbsCarbs +168.5%
Contains more OtherOther +180.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 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 -98.7%
Contains more Mono. FatMonounsaturated fat +27553.7%
Contains more Poly. FatPolyunsaturated fat +29948.1%

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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. Tomato soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.