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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

Wheat vs Sunflower seed 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
Wheat
Wheat
1
:
7
Sunflower seed
Sunflower seed
Contains less Sodium -77.8%
Contains more Iron +49.1%
Contains more Calcium +129.4%
Contains more Potassium +49.7%
Contains more Magnesium +125.7%
Contains more Copper +225.5%
Contains more Zinc +20.2%
Contains more Phosphorus +29.9%
Wheat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Sunflower seed
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Contains less Sodium -77.8%
Contains more Iron +49.1%
Contains more Calcium +129.4%
Contains more Potassium +49.7%
Contains more Magnesium +125.7%
Contains more Copper +225.5%
Contains more Zinc +20.2%
Contains more Phosphorus +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
0
:
10
Sunflower seed
Sunflower seed
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +253.2%
Contains more Vitamin B2 +193.4%
Contains more Vitamin B3 +23.7%
Contains more Vitamin B5 +20.9%
Contains more Vitamin B6 +221%
Contains more Folate +427.9%
Wheat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Sunflower seed
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +253.2%
Contains more Vitamin B2 +193.4%
Contains more Vitamin B3 +23.7%
Contains more Vitamin B5 +20.9%
Contains more Vitamin B6 +221%
Contains more Folate +427.9%

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
Wheat
156
Sunflower seed
Mineral Summary Score
100
Wheat
191
Sunflower seed

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%
Wheat
125%
Sunflower seed
Carbohydrates
71%
Wheat
20%
Sunflower seed
Fats
11%
Wheat
238%
Sunflower seed

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.
Wheat Sunflower seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Sunflower seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 4.001g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Wheat Sunflower seed Opinion
Calories 339 584 Sunflower seed
Protein 13.68 20.78 Sunflower seed
Fats 2.47 51.46 Sunflower seed
Vitamin C 0 1.4 Sunflower seed
Carbs 71.13 20 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 5.25 Sunflower seed
Calcium 34 78 Sunflower seed
Potassium 431 645 Sunflower seed
Magnesium 144 325 Sunflower seed
Sugar 2.62 Wheat
Fiber 8.6 Sunflower seed
Copper 0.553 1.8 Sunflower seed
Zinc 4.16 5 Sunflower seed
Starch
Phosphorus 508 660 Sunflower seed
Sodium 2 9 Wheat
Vitamin A 0 50 Sunflower seed
Vitamin E 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 0.419 1.48 Sunflower seed
Vitamin B2 0.121 0.355 Sunflower seed
Vitamin B3 6.738 8.335 Sunflower seed
Vitamin B5 0.935 1.13 Sunflower seed
Vitamin B6 0.419 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 Sunflower seed
Folate 43 227 Sunflower seed
Trans Fat
Saturated Fat 0.454 4.455 Wheat
Monounsaturated Fat 0.344 18.528 Sunflower seed
Polyunsaturated fat 0.978 23.137 Sunflower seed
Tryptophan 0.176 0.348 Sunflower seed
Threonine 0.366 0.928 Sunflower seed
Isoleucine 0.533 1.139 Sunflower seed
Leucine 0.934 1.659 Sunflower seed
Lysine 0.303 0.937 Sunflower seed
Methionine 0.221 0.494 Sunflower seed
Phenylalanine 0.681 1.169 Sunflower seed
Valine 0.594 1.315 Sunflower seed
Histidine 0.322 0.632 Sunflower seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Sunflower seed - 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.