Wheat vs Sunflower seed - In-Depth Nutrition Comparison
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Important differences between Wheat and Sunflower seed
- Wheat has more Selenium, and Manganese, however Sunflower seed has more Copper, Vitamin B1, Vitamin B6, Folate, Magnesium, Phosphorus, and Iron.
- Sunflower seed's daily need coverage for Copper is 139% more.
- Wheat has 2 times more Selenium than Sunflower seed. Wheat has 89.4µg of Selenium, while Sunflower seed has 53µg.
- Wheat is lower in Saturated Fat.
The food varieties used in the comparison are Wheat, durum 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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Sodium
-77.8%
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Calcium
+129.4%
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Iron
+49.1%
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Magnesium
+125.7%
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Phosphorus
+29.9%
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Potassium
+49.7%
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Zinc
+20.2%
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Copper
+225.5%
Contains
less
Sodium
-77.8%
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Calcium
+129.4%
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Iron
+49.1%
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Magnesium
+125.7%
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Phosphorus
+29.9%
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Potassium
+49.7%
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Zinc
+20.2%
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Copper
+225.5%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+253.2%
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Vitamin B2
+193.4%
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Vitamin B3
+23.7%
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Vitamin B5
+20.9%
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Vitamin B6
+221%
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Folate
+427.9%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+253.2%
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Vitamin B2
+193.4%
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Vitamin B3
+23.7%
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Vitamin B5
+20.9%
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Vitamin B6
+221%
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Folate
+427.9%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sugar |
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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 glycemic index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 71.13g | 11.4g |
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| Protein | 13.68g | 20.78g |
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| Fats | 2.47g | 51.46g |
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| Carbs | 71.13g | 20g |
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| Calories | 339kcal | 584kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | g | 2.62g |
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| Fiber | g | 8.6g |
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| Calcium | 34mg | 78mg |
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| Iron | 3.52mg | 5.25mg |
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| Magnesium | 144mg | 325mg |
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| Phosphorus | 508mg | 660mg |
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| Potassium | 431mg | 645mg |
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| Sodium | 2mg | 9mg |
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| Zinc | 4.16mg | 5mg |
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| Copper | 0.553mg | 1.8mg |
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| Vitamin A | 0IU | 50IU |
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| Vitamin E | mg | 35.17mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0mg | 1.4mg |
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| Vitamin B1 | 0.419mg | 1.48mg |
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| Vitamin B2 | 0.121mg | 0.355mg |
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| Vitamin B3 | 6.738mg | 8.335mg |
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| Vitamin B5 | 0.935mg | 1.13mg |
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| Vitamin B6 | 0.419mg | 1.345mg |
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| Folate | 43µg | 227µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | µg | 0µg |
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| Tryptophan | 0.176mg | 0.348mg |
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| Threonine | 0.366mg | 0.928mg |
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| Isoleucine | 0.533mg | 1.139mg |
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| Leucine | 0.934mg | 1.659mg |
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| Lysine | 0.303mg | 0.937mg |
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| Methionine | 0.221mg | 0.494mg |
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| Phenylalanine | 0.681mg | 1.169mg |
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| Valine | 0.594mg | 1.315mg |
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| Histidine | 0.322mg | 0.632mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | g | |
| Saturated Fat | 0.454g | 4.455g |
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| Monounsaturated Fat | 0.344g | 18.528g |
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| Polyunsaturated fat | 0.978g | 23.137g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
37
156
Mineral Summary Score
100
191
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
82%
125%
Carbohydrates
71%
20%
Fats
11%
238%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Wheat is lower in Saturated Fat (difference - 4.001g)
Which food is cheaper?
Wheat is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Sunflower seed is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)