Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Vanilla extract vs. Sunflower seeds — In-Depth Nutrition Comparison

Compare

What are the main differences between vanilla extract and sunflower seeds?

  • Vanilla extract has less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 234% higher.

We used Vanilla extract and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Vanilla extract 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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
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 +2608.3%
Contains more CalciumCalcium +609.1%
Contains more PotassiumPotassium +335.8%
Contains more IronIron +4275%
Contains more CopperCopper +2400%
Contains more ZincZinc +4445.5%
Contains more PhosphorusPhosphorus +10900%
Contains more ManganeseManganese +747.8%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~9mg

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% 2.8% 22% 8% 2.1% 6% 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 +13354.5%
Contains more Vitamin B2Vitamin B2 +273.7%
Contains more Vitamin B3Vitamin B3 +1861.2%
Contains more Vitamin B5Vitamin B5 +3128.6%
Contains more Vitamin B6Vitamin B6 +5073.1%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 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 +1011.6%
Contains more OtherOther +1043.6%
Contains more ProteinProtein +34533.3%
Contains more FatsFats +85666.7%
Contains more CarbsCarbs +58.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 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 -99.8%
Contains more Mono. FatMonounsaturated fat +185180%
Contains more Poly. FatPolyunsaturated fat +578325%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vanilla extract Sunflower seeds DV% diff.
Vitamin E 0mg 35.17mg 234%
Copper 0.072mg 1.8mg 192%
Polyunsaturated fat 0.004g 23.137g 154%
Vitamin B1 0.011mg 1.48mg 122%
Vitamin B6 0.026mg 1.345mg 101%
Selenium 0µg 53µg 96%
Phosphorus 6mg 660mg 93%
Fats 0.06g 51.46g 79%
Magnesium 12mg 325mg 75%
Manganese 0.23mg 1.95mg 75%
Iron 0.12mg 5.25mg 64%
Folate 0µg 227µg 57%
Vitamin B3 0.425mg 8.335mg 49%
Monounsaturated fat 0.01g 18.528g 46%
Zinc 0.11mg 5mg 44%
Protein 0.06g 20.78g 41%
Fiber 0g 8.6g 34%
Vitamin B5 0.035mg 1.13mg 22%
Saturated fat 0.01g 4.455g 20%
Vitamin B2 0.095mg 0.355mg 20%
Calories 288kcal 584kcal 15%
Potassium 148mg 645mg 15%
Choline 55.1mg 10%
Calcium 11mg 78mg 7%
Carbs 12.65g 20g 2%
Vitamin C 0mg 1.4mg 2%
Net carbs 12.65g 11.4g N/A
Sugar 12.65g 2.62g N/A
Sodium 9mg 9mg 0%
Vitamin A 0µg 3µg 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

Which food is preferable for your diet?

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

People also compare

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
3%
Vanilla extract
146%
Sunflower seeds
Minerals Daily Need Coverage Score
9%
Vanilla extract
207%
Sunflower seeds

Comparison summary

Which food is lower in Saturated fat?
Vanilla extract
Vanilla extract is lower in Saturated fat (difference - 4.445g)
Which food is lower in glycemic index?
Vanilla extract
Vanilla extract is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 10.03g)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $4.4)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
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 contains less Sodium?
?
The foods are relatively equal in Sodium (9 mg)

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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.