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Wheat vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on the differences between wheat and sunflower seeds

  • Sunflower seeds are higher than wheat in vitamin E, copper, vitamin B1, vitamin B6, phosphorus, magnesium, folate, iron, manganese, and selenium.
  • Sunflower seeds cover your daily vitamin E needs 233% more than wheat.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Wheat, KAMUT khorasan, cooked 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.
Wheat
Wheat
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 -11.1%
Contains more MagnesiumMagnesium +577.1%
Contains more CalciumCalcium +766.7%
Contains more PotassiumPotassium +293.3%
Contains more IronIron +198.3%
Contains more CopperCopper +769.6%
Contains more ZincZinc +171.7%
Contains more PhosphorusPhosphorus +349%
Contains more ManganeseManganese +89.3%
Contains more SeleniumSelenium +66.1%

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.
Wheat
Wheat
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 0% 0% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 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 EVitamin E +14554.2%
Contains more Vitamin B1Vitamin B1 +1457.9%
Contains more Vitamin B2Vitamin B2 +1083.3%
Contains more Vitamin B3Vitamin B3 +261.6%
Contains more Vitamin B6Vitamin B6 +1821.4%
Contains more FolateFolate +1963.6%
~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 0.24mg 35.17mg 233%
Copper 0.207mg 1.8mg 177%
Polyunsaturated fat 0.243g 23.137g 153%
Vitamin B1 0.095mg 1.48mg 115%
Vitamin B6 0.07mg 1.345mg 98%
Fats 0.83g 51.46g 78%
Phosphorus 147mg 660mg 73%
Magnesium 48mg 325mg 66%
Folate 11µg 227µg 54%
Monounsaturated fat 0.084g 18.528g 46%
Iron 1.76mg 5.25mg 44%
Manganese 1.03mg 1.95mg 40%
Vitamin B3 2.305mg 8.335mg 38%
Selenium 31.9µg 53µg 38%
Protein 5.71g 20.78g 30%
Zinc 1.84mg 5mg 29%
Vitamin B2 0.03mg 0.355mg 25%
Vitamin B5 1.13mg 23%
Calories 132kcal 584kcal 23%
Saturated fat 0.077g 4.455g 20%
Fiber 4.3g 8.6g 17%
Potassium 164mg 645mg 14%
Choline 55.1mg 10%
Calcium 9mg 78mg 7%
Carbs 27.6g 20g 3%
Vitamin C 1.4mg 2%
Net carbs 23.3g 11.4g N/A
Sugar 3.07g 2.62g N/A
Sodium 8mg 9mg 0%
Vitamin A 3µg 0%
Trans fat 0.002g N/A
Tryptophan 0.051mg 0.348mg 0%
Threonine 0.172mg 0.928mg 0%
Isoleucine 0.22mg 1.139mg 0%
Leucine 0.432mg 1.659mg 0%
Lysine 0.161mg 0.937mg 0%
Methionine 0.097mg 0.494mg 0%
Phenylalanine 0.3mg 1.169mg 0%
Valine 0.267mg 1.315mg 0%
Histidine 0.147mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +38%
Contains more WaterWater +1278%
Contains more ProteinProtein +263.9%
Contains more FatsFats +6100%
Contains more OtherOther +345.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 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 -98.3%
Contains more Mono. FatMonounsaturated fat +21957.1%
Contains more Poly. FatPolyunsaturated fat +9421.4%

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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/169744/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.