Yeast vs. Sunflower seeds — In-Depth Nutrition Comparison

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Differences between yeast and sunflower seeds

Yeast has more vitamin B1, folate, vitamin B2, vitamin B5, vitamin B3, and fiber, while sunflower seeds have more vitamin E, copper, selenium, and manganese.
Yeast's daily need coverage for vitamin B1 is 793% higher.
Sunflower seeds contain 12 times less vitamin B5 than yeast. Yeast contains 13.5mg of vitamin B5, while sunflower seeds contain 1.13mg.

The food types used in this comparison are Leavening agents, yeast, baker's, active dry and Seeds, sunflower seed kernels, dried.

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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.

Yeast

Sunflower seeds

Contains more PotassiumPotassium	+48.1%
Contains more ZincZinc	+58.8%

Contains more MagnesiumMagnesium	+501.9%
Contains more CalciumCalcium	+160%
Contains more IronIron	+141.9%
Contains more CopperCopper	+312.8%
Contains less SodiumSodium	-82.4%
Contains more ManganeseManganese	+525%
Contains more SeleniumSelenium	+570.9%

~equal in Phosphorus ~660mg

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.

Yeast

Sunflower seeds

Contains more Vitamin B1Vitamin B1	+642.6%
Contains more Vitamin B2Vitamin B2	+1026.8%
Contains more Vitamin B3Vitamin B3	+382.3%
Contains more Vitamin B5Vitamin B5	+1094.7%
Contains more Vitamin B6Vitamin B6	+11.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+930.8%

Contains more Vitamin CVitamin C	+366.7%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more CholineCholine	+72.2%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	10.99mg	1.48mg	793%
Folate	2340µg	227µg	528%
Vitamin B2	4mg	0.355mg	280%
Vitamin B5	13.5mg	1.13mg	247%
Vitamin E	0mg	35.17mg	234%
Vitamin B3	40.2mg	8.335mg	199%
Polyunsaturated fat	0.017g	23.137g	154%
Copper	0.436mg	1.8mg	152%
Selenium	7.9µg	53µg	82%
Fiber	26.9g	8.6g	73%
Manganese	0.312mg	1.95mg	71%
Fats	7.61g	51.46g	67%
Magnesium	54mg	325mg	65%
Protein	40.44g	20.78g	39%
Iron	2.17mg	5.25mg	39%
Monounsaturated fat	4.309g	18.528g	36%
Zinc	7.94mg	5mg	27%
Saturated fat	1.001g	4.455g	16%
Calories	325kcal	584kcal	13%
Vitamin B6	1.5mg	1.345mg	12%
Potassium	955mg	645mg	9%
Carbs	41.22g	20g	7%
Calcium	30mg	78mg	5%
Choline	32mg	55.1mg	4%
Phosphorus	637mg	660mg	3%
Vitamin B12	0.07µg	0µg	3%
Sodium	51mg	9mg	2%
Vitamin C	0.3mg	1.4mg	1%
Net carbs	14.32g	11.4g	N/A
Sugar	0g	2.62g	N/A
Vitamin A	0µg	3µg	0%
Vitamin K	0.4µg	0µg	0%
Tryptophan	0.54mg	0.348mg	0%
Threonine	1.99mg	0.928mg	0%
Isoleucine	1.89mg	1.139mg	0%
Leucine	2.92mg	1.659mg	0%
Lysine	3.28mg	0.937mg	0%
Methionine	0.59mg	0.494mg	0%
Phenylalanine	1.75mg	1.169mg	0%
Valine	2.31mg	1.315mg	0%
Histidine	0.91mg	0.632mg	0%
Omega-3 - EPA	0g	0.014g	N/A