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Truffle vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between truffle and sunflower seeds

  • Truffle is richer in fiber and vitamin B2, yet sunflower seeds are richer in copper, vitamin B1, vitamin B6, phosphorus, magnesium, folate, zinc, and selenium.
  • Daily need coverage for fiber for truffle is 246% higher.
  • Truffle contains 2 times more vitamin B2 than sunflower seeds. Truffle contains 0.844mg of vitamin B2, while sunflower seeds contain 0.355mg.
  • Sunflower seeds have a lower glycemic index than truffle.

Food types used in this article are Fungi, Cloud ears, dried and Seeds, sunflower seed kernels, dried.

Infographic

Truffle 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 59% 48% 67% 221% 61% 36% 79% 4.6% 254% 237%
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 +103.8%
Contains more PotassiumPotassium +16.9%
Contains more IronIron +12%
Contains more MagnesiumMagnesium +291.6%
Contains more CopperCopper +883.6%
Contains more ZincZinc +278.8%
Contains more PhosphorusPhosphorus +258.7%
Contains less SodiumSodium -74.3%
Contains more SeleniumSelenium +22.1%
~equal in Manganese ~1.95mg

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% 3.8% 195% 118% 29% 26% 0% 0% 29% 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 B2Vitamin B2 +137.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +9766.7%
Contains more Vitamin B3Vitamin B3 +33%
Contains more Vitamin B5Vitamin B5 +134.9%
Contains more Vitamin B6Vitamin B6 +1100.9%
Contains more FolateFolate +497.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 73% 15% 2%
Protein: 9.25 g
Fats: 0.73 g
Carbs: 73.01 g
Water: 14.8 g
Other: 2.21 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 +265.1%
Contains more WaterWater +212.9%
Contains more ProteinProtein +124.6%
Contains more FatsFats +6949.3%
Contains more OtherOther +37.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Truffle Sunflower seeds
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Truffle Sunflower seeds DV% diff.
Fiber 70.1g 8.6g 246%
Vitamin E 35.17mg 234%
Copper 0.183mg 1.8mg 180%
Polyunsaturated fat 23.137g 154%
Vitamin B1 0.015mg 1.48mg 122%
Vitamin B6 0.112mg 1.345mg 95%
Fats 0.73g 51.46g 78%
Phosphorus 184mg 660mg 68%
Magnesium 83mg 325mg 58%
Folate 38µg 227µg 47%
Monounsaturated fat 18.528g 46%
Vitamin B2 0.844mg 0.355mg 38%
Zinc 1.32mg 5mg 33%
Protein 9.25g 20.78g 23%
Saturated fat 4.455g 20%
Carbs 73.01g 20g 18%
Selenium 43.4µg 53µg 17%
Calories 284kcal 584kcal 15%
Vitamin B3 6.267mg 8.335mg 13%
Vitamin B5 0.481mg 1.13mg 13%
Choline 55.1mg 10%
Iron 5.88mg 5.25mg 8%
Calcium 159mg 78mg 8%
Potassium 754mg 645mg 3%
Vitamin C 0mg 1.4mg 2%
Sodium 35mg 9mg 1%
Net carbs 2.91g 11.4g N/A
Sugar 2.62g N/A
Vitamin A 0µg 3µg 0%
Manganese 1.951mg 1.95mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Truffle Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Truffle
146%
Sunflower seeds
Minerals Daily Need Coverage Score
107%
Truffle
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Truffle
Truffle is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Truffle
Truffle is lower in Saturated fat (difference - 4.455g)
Which food is cheaper?
Truffle
Truffle is cheaper (difference - $1.6)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Truffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168581/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.