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  6. Wheat vs. Sunflower seeds

Wheat vs. Sunflower seeds — In-Depth Nutrition Comparison

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Important differences between wheat and sunflower seeds

  • Wheat has more selenium and manganese; however, sunflower seeds have more copper, vitamin B1, vitamin B6, folate, magnesium, phosphorus, and iron.
  • Sunflower seeds' daily need coverage for copper is 139% more.
  • Wheat has 2 times more selenium than sunflower seeds. Wheat has 89.4µg of selenium, while sunflower seeds have 53µg.
  • Wheat is lower in saturated fat.
  • Wheat has a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are Wheat, durum and Seeds, sunflower seed kernels, dried.

Infographic

Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 less SodiumSodium -77.8%
Contains more ManganeseManganese +54.5%
Contains more SeleniumSelenium +68.7%
Contains more MagnesiumMagnesium +125.7%
Contains more CalciumCalcium +129.4%
Contains more PotassiumPotassium +49.7%
Contains more IronIron +49.1%
Contains more CopperCopper +225.5%
Contains more ZincZinc +20.2%
Contains more PhosphorusPhosphorus +29.9%

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.
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% 105% 28% 126% 56% 97% 0% 0% 32% 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 B1Vitamin B1 +253.2%
Contains more Vitamin B2Vitamin B2 +193.4%
Contains more Vitamin B3Vitamin B3 +23.7%
Contains more Vitamin B5Vitamin B5 +20.9%
Contains more Vitamin B6Vitamin B6 +221%
Contains more FolateFolate +427.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 0.978g 23.137g 148%
Copper 0.553mg 1.8mg 139%
Vitamin B1 0.419mg 1.48mg 88%
Fats 2.47g 51.46g 75%
Vitamin B6 0.419mg 1.345mg 71%
Selenium 89.4µg 53µg 66%
Folate 43µg 227µg 46%
Manganese 3.012mg 1.95mg 46%
Monounsaturated fat 0.344g 18.528g 45%
Magnesium 144mg 325mg 43%
Fiber 8.6g 34%
Phosphorus 508mg 660mg 22%
Iron 3.52mg 5.25mg 22%
Saturated fat 0.454g 4.455g 18%
Vitamin B2 0.121mg 0.355mg 18%
Carbs 71.13g 20g 17%
Protein 13.68g 20.78g 14%
Calories 339kcal 584kcal 12%
Vitamin B3 6.738mg 8.335mg 10%
Choline 55.1mg 10%
Zinc 4.16mg 5mg 8%
Potassium 431mg 645mg 6%
Vitamin B5 0.935mg 1.13mg 4%
Calcium 34mg 78mg 4%
Vitamin C 0mg 1.4mg 2%
Net carbs 71.13g 11.4g N/A
Sugar 2.62g N/A
Sodium 2mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.176mg 0.348mg 0%
Threonine 0.366mg 0.928mg 0%
Isoleucine 0.533mg 1.139mg 0%
Leucine 0.934mg 1.659mg 0%
Lysine 0.303mg 0.937mg 0%
Methionine 0.221mg 0.494mg 0%
Phenylalanine 0.681mg 1.169mg 0%
Valine 0.594mg 1.315mg 0%
Histidine 0.322mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +255.7%
Contains more WaterWater +131.3%
Contains more ProteinProtein +51.9%
Contains more FatsFats +1983.4%
Contains more OtherOther +70.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -89.8%
Contains more Mono. FatMonounsaturated fat +5286%
Contains more Poly. FatPolyunsaturated fat +2265.7%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.