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  6. Whey vs. Sunflower seeds

Whey vs. Sunflower seeds — In-Depth Nutrition Comparison

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Significant differences between whey and sunflower seeds

  • The amount of vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate in sunflower seeds is higher than in whey.
  • Sunflower seeds cover your daily vitamin E needs 234% more than whey.
  • Whey has a higher glycemic index. The glycemic index of whey is 43, while the glycemic index of sunflower seeds is 20.

Specific food types used in this comparison are Whey, sweet, fluid and Seeds, sunflower seed kernels, dried.

Infographic

Whey 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.
Whey
Whey
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 more MagnesiumMagnesium +3962.5%
Contains more CalciumCalcium +66%
Contains more PotassiumPotassium +300.6%
Contains more IronIron +8650%
Contains more CopperCopper +44900%
Contains more ZincZinc +3746.2%
Contains more PhosphorusPhosphorus +1334.8%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +194900%
Contains more SeleniumSelenium +2689.5%

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.
Whey
Whey
1
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4011.1%
Contains more Vitamin B2Vitamin B2 +124.7%
Contains more Vitamin B3Vitamin B3 +11163.5%
Contains more Vitamin B5Vitamin B5 +195%
Contains more Vitamin B6Vitamin B6 +4238.7%
Contains more FolateFolate +22600%
Contains more CholineCholine +244.4%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Whey Sunflower seeds DV% diff.
Vitamin E 0mg 35.17mg 234%
Copper 0.004mg 1.8mg 200%
Polyunsaturated fat 0.011g 23.137g 154%
Vitamin B1 0.036mg 1.48mg 120%
Vitamin B6 0.031mg 1.345mg 101%
Selenium 1.9µg 53µg 93%
Phosphorus 46mg 660mg 88%
Manganese 0.001mg 1.95mg 85%
Fats 0.36g 51.46g 79%
Magnesium 8mg 325mg 75%
Iron 0.06mg 5.25mg 65%
Folate 1µg 227µg 57%
Vitamin B3 0.074mg 8.335mg 52%
Monounsaturated fat 0.1g 18.528g 46%
Zinc 0.13mg 5mg 44%
Protein 0.85g 20.78g 40%
Fiber 0g 8.6g 34%
Calories 27kcal 584kcal 28%
Saturated fat 0.23g 4.455g 19%
Vitamin B5 0.383mg 1.13mg 15%
Vitamin B2 0.158mg 0.355mg 15%
Potassium 161mg 645mg 14%
Vitamin B12 0.28µg 0µg 12%
Choline 16mg 55.1mg 7%
Carbs 5.14g 20g 5%
Calcium 47mg 78mg 3%
Sodium 54mg 9mg 2%
Vitamin C 0.1mg 1.4mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 5.14g 11.4g N/A
Sugar 5.14g 2.62g N/A
Vitamin A 3µg 3µg 0%
Tryptophan 0.013mg 0.348mg 0%
Threonine 0.054mg 0.928mg 0%
Isoleucine 0.047mg 1.139mg 0%
Leucine 0.078mg 1.659mg 0%
Lysine 0.068mg 0.937mg 0%
Methionine 0.016mg 0.494mg 0%
Phenylalanine 0.027mg 1.169mg 0%
Valine 0.046mg 1.315mg 0%
Histidine 0.016mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 WaterWater +1868.7%
Contains more ProteinProtein +2344.7%
Contains more FatsFats +14194.4%
Contains more CarbsCarbs +289.1%
Contains more OtherOther +471.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -94.8%
Contains more Mono. FatMonounsaturated fat +18428%
Contains more Poly. FatPolyunsaturated fat +210236.4%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.