Yam vs. Sunflower seeds — In-Depth Nutrition Comparison
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What are the differences between yam and sunflower seeds?
- Sunflower seeds are richer than yam in vitamin E, copper, vitamin B1, selenium, phosphorus, vitamin B6, magnesium, manganese, iron, and folate.
- Sunflower seeds' daily need coverage for vitamin E is 232% more.
- The glycemic index of sunflower seeds is lower.
We used Yam, raw and Seeds, sunflower seed kernels, dried types in this article.
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 more PotassiumPotassium | +26.5% |
| Contains more MagnesiumMagnesium | +1447.6% |
| Contains more CalciumCalcium | +358.8% |
| Contains more IronIron | +872.2% |
| Contains more CopperCopper | +911.2% |
| Contains more ZincZinc | +1983.3% |
| Contains more PhosphorusPhosphorus | +1100% |
| Contains more ManganeseManganese | +391.2% |
| Contains more SeleniumSelenium | +7471.4% |
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 CVitamin C | +1121.4% |
| Contains more Vitamin AVitamin A | +133.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +9948.6% |
| Contains more Vitamin B1Vitamin B1 | +1221.4% |
| Contains more Vitamin B2Vitamin B2 | +1009.4% |
| Contains more Vitamin B3Vitamin B3 | +1410% |
| Contains more Vitamin B5Vitamin B5 | +259.9% |
| Contains more Vitamin B6Vitamin B6 | +359% |
| Contains more FolateFolate | +887% |
| Contains more CholineCholine | +233.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more CarbsCarbs | +39.4% |
| Contains more WaterWater | +1371.5% |
| Contains more ProteinProtein | +1258.2% |
| Contains more FatsFats | +30170.6% |
| Contains more OtherOther | +269.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 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 | -99.2% |
| Contains more Mono. FatMonounsaturated fat | +308700% |
| Contains more Poly. FatPolyunsaturated fat | +30343.4% |
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 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 | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin E | 0.35mg | 35.17mg | 232% |
| Copper | 0.178mg | 1.8mg | 180% |
| Polyunsaturated fat | 0.076g | 23.137g | 154% |
| Vitamin B1 | 0.112mg | 1.48mg | 114% |
| Selenium | 0.7µg | 53µg | 95% |
| Phosphorus | 55mg | 660mg | 86% |
| Vitamin B6 | 0.293mg | 1.345mg | 81% |
| Fats | 0.17g | 51.46g | 79% |
| Magnesium | 21mg | 325mg | 72% |
| Manganese | 0.397mg | 1.95mg | 68% |
| Iron | 0.54mg | 5.25mg | 59% |
| Folate | 23µg | 227µg | 51% |
| Vitamin B3 | 0.552mg | 8.335mg | 49% |
| Monounsaturated fat | 0.006g | 18.528g | 46% |
| Zinc | 0.24mg | 5mg | 43% |
| Protein | 1.53g | 20.78g | 39% |
| Vitamin B2 | 0.032mg | 0.355mg | 25% |
| Calories | 118kcal | 584kcal | 23% |
| Saturated fat | 0.037g | 4.455g | 20% |
| Fiber | 4.1g | 8.6g | 18% |
| Vitamin C | 17.1mg | 1.4mg | 17% |
| Vitamin B5 | 0.314mg | 1.13mg | 16% |
| Choline | 16.5mg | 55.1mg | 7% |
| Calcium | 17mg | 78mg | 6% |
| Potassium | 816mg | 645mg | 5% |
| Carbs | 27.88g | 20g | 3% |
| Vitamin K | 2.3µg | 0µg | 2% |
| Net carbs | 23.78g | 11.4g | N/A |
| Sugar | 0.5g | 2.62g | N/A |
| Sodium | 9mg | 9mg | 0% |
| Vitamin A | 7µg | 3µg | 0% |
| Tryptophan | 0.012mg | 0.348mg | 0% |
| Threonine | 0.054mg | 0.928mg | 0% |
| Isoleucine | 0.052mg | 1.139mg | 0% |
| Leucine | 0.096mg | 1.659mg | 0% |
| Lysine | 0.059mg | 0.937mg | 0% |
| Methionine | 0.021mg | 0.494mg | 0% |
| Phenylalanine | 0.071mg | 1.169mg | 0% |
| Valine | 0.062mg | 1.315mg | 0% |
| Histidine | 0.034mg | 0.632mg | 0% |
| Omega-3 - EPA | 0g | 0.014g | N/A |
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
18%
146%
Minerals Daily Need Coverage Score
26%
207%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 4.418g)
Which food is cheaper?
Yam is cheaper (difference - $1.4)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 31)
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 Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (9 mg)