Khorasan wheat vs. Sunflower seeds — In-Depth Nutrition Comparison
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The main differences between Khorasan wheat and Sunflower seeds
- Khorasan wheat is richer in Selenium, and Manganese, yet Sunflower seeds are richer in Vitamin E, Copper, Vitamin B6, Vitamin B1, Magnesium, Phosphorus, and Iron.
- Daily need coverage for Vitamin E from Sunflower seeds is 230% higher.
- Khorasan wheat contains 2 times more Selenium than Sunflower seeds. Khorasan wheat contains 81.5µg of Selenium, while Sunflower seeds contain 53µg.
- Khorasan wheat contains less Saturated Fat.
Food types used in this article are Wheat, KAMUT khorasan, uncooked and Seeds, sunflower seed kernels, dried.
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.
| Contains less SodiumSodium | -44.4% |
| Contains more ManganeseManganese | +40.3% |
| Contains more SeleniumSelenium | +53.8% |
| Contains more MagnesiumMagnesium | +150% |
| Contains more CalciumCalcium | +254.5% |
| Contains more PotassiumPotassium | +60% |
| Contains more IronIron | +39.3% |
| Contains more CopperCopper | +255.7% |
| Contains more ZincZinc | +35.9% |
| Contains more PhosphorusPhosphorus | +81.3% |
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.
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +400% |
| Contains more Vitamin EVitamin E | +5665.6% |
| Contains more Vitamin B1Vitamin B1 | +161.5% |
| Contains more Vitamin B2Vitamin B2 | +92.9% |
| Contains more Vitamin B3Vitamin B3 | +30.7% |
| Contains more Vitamin B5Vitamin B5 | +19.1% |
| Contains more Vitamin B6Vitamin B6 | +419.3% |
| Contains more CholineCholine | +113.6% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.54 g
Fats:
2.13 g
Carbs:
70.58 g
Water:
11.07 g
Other:
1.68 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more CarbsCarbs | +252.9% |
| Contains more WaterWater | +134% |
| Contains more ProteinProtein | +42.9% |
| Contains more FatsFats | +2316% |
| Contains more OtherOther | +80.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.196 g
Monounsaturated Fat:
Mono. Fat
0.213 g
Polyunsaturated fat:
Poly. Fat
0.621 g
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 | -95.6% |
| Contains more Mono. FatMonounsaturated Fat | +8598.6% |
| Contains more Poly. FatPolyunsaturated fat | +3625.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
52.41 g
Sucrose:
0.55 g
Glucose:
0.62 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
6.56 g
Galactose:
0 g
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +354.5% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 337kcal | 584kcal |
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| Protein | 14.54g | 20.78g |
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| Fats | 2.13g | 51.46g |
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| Vitamin C | 0mg | 1.4mg |
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| Net carbs | 59.48g | 11.4g |
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| Carbs | 70.58g | 20g |
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| Magnesium | 130mg | 325mg |
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| Calcium | 22mg | 78mg |
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| Potassium | 403mg | 645mg |
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| Iron | 3.77mg | 5.25mg |
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| Sugar | 7.84g | 2.62g |
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| Fiber | 11.1g | 8.6g |
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| Copper | 0.506mg | 1.8mg |
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| Zinc | 3.68mg | 5mg |
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| Starch | 52.41g |
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| Phosphorus | 364mg | 660mg |
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| Sodium | 5mg | 9mg |
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| Vitamin A | 10IU | 50IU |
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| Vitamin A | 1µg | 3µg |
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| Vitamin E | 0.61mg | 35.17mg |
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| Manganese | 2.735mg | 1.95mg |
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| Selenium | 81.5µg | 53µg |
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| Vitamin B1 | 0.566mg | 1.48mg |
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| Vitamin B2 | 0.184mg | 0.355mg |
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| Vitamin B3 | 6.375mg | 8.335mg |
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| Vitamin B5 | 0.949mg | 1.13mg |
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| Vitamin B6 | 0.259mg | 1.345mg |
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| Vitamin K | 1.8µg | 0µg |
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| Folate | 227µg |
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| Trans Fat | 0.005g |
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| Choline | 25.8mg | 55.1mg |
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| Saturated Fat | 0.196g | 4.455g |
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| Monounsaturated Fat | 0.213g | 18.528g |
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| Polyunsaturated fat | 0.621g | 23.137g |
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| Tryptophan | 0.13mg | 0.348mg |
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| Threonine | 0.442mg | 0.928mg |
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| Isoleucine | 0.566mg | 1.139mg |
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| Leucine | 1.112mg | 1.659mg |
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| Lysine | 0.416mg | 0.937mg |
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| Methionine | 0.251mg | 0.494mg |
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| Phenylalanine | 0.772mg | 1.169mg |
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| Valine | 0.687mg | 1.315mg |
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| Histidine | 0.379mg | 0.632mg |
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| Fructose | 0.11g |
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| Omega-3 - EPA | 0.014g |
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| Omega-3 - ALA | 0.048g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
35%
146%
Minerals Daily Need Coverage Score
150%
207%
Comparison summary
Which food is lower in Sugar?
Sunflower seeds is lower in Sugar (difference - 5.22g)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food contains less Sodium?
Khorasan wheat contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Khorasan wheat is lower in Saturated Fat (difference - 4.259g)
Which food is cheaper?
Khorasan wheat is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)