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Veal vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are veal and sunflower seeds different?

  • Sunflower seeds have more vitamin E, copper, vitamin B1, manganese, vitamin B6, magnesium, selenium, phosphorus, folate, and iron than veal.
  • Daily need coverage for vitamin E for sunflower seeds is 233% higher.
  • Veal has a lower glycemic index (0) than sunflower seeds (20).

Veal, ground, cooked, broiled and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Veal 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.
Veal
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 5.1% 30% 37% 34% 106% 93% 11% 4.6% 75%
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 +1254.2%
Contains more CalciumCalcium +358.8%
Contains more PotassiumPotassium +91.4%
Contains more IronIron +430.3%
Contains more CopperCopper +1647.6%
Contains more ZincZinc +29.2%
Contains more PhosphorusPhosphorus +204.1%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +5471.4%
Contains more SeleniumSelenium +286.9%

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.
Veal
3
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% 3% 0% 18% 62% 151% 70% 90% 159% 3% 8.3% 52%
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 B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +72.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +23346.7%
Contains more Vitamin B1Vitamin B1 +2014.3%
Contains more Vitamin B2Vitamin B2 +31.5%
Contains more Vitamin B6Vitamin B6 +244.9%
Contains more FolateFolate +1963.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~8.335mg
~equal in Vitamin B5 ~1.13mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Veal
2
24% 8% 67%
Protein: 24.38 g
Fats: 7.56 g
Carbs: 0 g
Water: 66.76 g
Other: 1.3 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 ProteinProtein +17.3%
Contains more WaterWater +1311.4%
Contains more FatsFats +580.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +133.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Veal
1
47% 44% 9%
Saturated fat: Sat. Fat 3.04 g
Monounsaturated fat: Mono. Fat 2.84 g
Polyunsaturated fat: Poly. Fat 0.55 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 -31.8%
Contains more Mono. FatMonounsaturated fat +552.4%
Contains more Poly. FatPolyunsaturated fat +4106.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Veal Sunflower seeds DV% diff.
Vitamin E 0.15mg 35.17mg 233%
Copper 0.103mg 1.8mg 189%
Polyunsaturated fat 0.55g 23.137g 151%
Vitamin B1 0.07mg 1.48mg 118%
Manganese 0.035mg 1.95mg 83%
Vitamin B6 0.39mg 1.345mg 73%
Magnesium 24mg 325mg 72%
Selenium 13.7µg 53µg 71%
Fats 7.56g 51.46g 68%
Phosphorus 217mg 660mg 63%
Folate 11µg 227µg 54%
Vitamin B12 1.27µg 0µg 53%
Iron 0.99mg 5.25mg 53%
Monounsaturated fat 2.84g 18.528g 39%
Cholesterol 103mg 0mg 34%
Fiber 0g 8.6g 34%
Calories 172kcal 584kcal 21%
Zinc 3.87mg 5mg 10%
Potassium 337mg 645mg 9%
Protein 24.38g 20.78g 7%
Vitamin B2 0.27mg 0.355mg 7%
Carbs 0g 20g 7%
Choline 95mg 55.1mg 7%
Saturated fat 3.04g 4.455g 6%
Calcium 17mg 78mg 6%
Sodium 83mg 9mg 3%
Vitamin C 0mg 1.4mg 2%
Vitamin B3 8.03mg 8.335mg 2%
Vitamin B5 1.16mg 1.13mg 1%
Vitamin K 1.2µg 0µg 1%
Net carbs 0g 11.4g N/A
Sugar 0g 2.62g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.247mg 0.348mg 0%
Threonine 1.065mg 0.928mg 0%
Isoleucine 1.201mg 1.139mg 0%
Leucine 1.94mg 1.659mg 0%
Lysine 2.009mg 0.937mg 0%
Methionine 0.569mg 0.494mg 0%
Phenylalanine 0.984mg 1.169mg 0%
Valine 1.347mg 1.315mg 0%
Histidine 0.885mg 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
Veal 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
47%
Veal
146%
Sunflower seeds
Minerals Daily Need Coverage Score
41%
Veal
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Veal
Veal is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Veal
Veal is lower in Saturated fat (difference - 1.415g)
Which food is lower in glycemic index?
Veal
Veal is lower in glycemic index (difference - 20)
Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 103mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 74mg)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.6)
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

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. Veal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175291/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.