Yolk vs. Sunflower seeds — In-Depth Nutrition Comparison
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Differences between yolk and sunflower seeds
- Yolk has more choline and vitamin B12, while sunflower seeds have more vitamin E, copper, vitamin B1, manganese, vitamin B6, magnesium, and vitamin B3.
- Yolk's daily need coverage for cholesterol is 362% higher.
- The amount of cholesterol in sunflower seeds is lower.
- Yolk has a lower glycemic index. The glycemic index of yolk is 0, while the glycemic index of sunflower seeds is 20.
The food types used in this comparison are Egg, yolk, raw, fresh 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.
| Contains more CalciumCalcium | +65.4% |
| Contains more MagnesiumMagnesium | +6400% |
| Contains more PotassiumPotassium | +491.7% |
| Contains more IronIron | +92.3% |
| Contains more CopperCopper | +2237.7% |
| Contains more ZincZinc | +117.4% |
| Contains more PhosphorusPhosphorus | +69.2% |
| Contains less SodiumSodium | -81.3% |
| Contains more ManganeseManganese | +3445.5% |
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.
| Contains more Vitamin AVitamin A | +12600% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +48.7% |
| Contains more Vitamin B5Vitamin B5 | +164.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +1388.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1263.2% |
| Contains more Vitamin B1Vitamin B1 | +740.9% |
| Contains more Vitamin B3Vitamin B3 | +34629.2% |
| Contains more Vitamin B6Vitamin B6 | +284.3% |
| Contains more FolateFolate | +55.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 1085mg | 0mg | 362% |
| Vitamin E | 2.58mg | 35.17mg | 217% |
| Copper | 0.077mg | 1.8mg | 191% |
| Choline | 820.2mg | 55.1mg | 139% |
| Polyunsaturated fat | 4.204g | 23.137g | 126% |
| Vitamin B1 | 0.176mg | 1.48mg | 109% |
| Manganese | 0.055mg | 1.95mg | 82% |
| Vitamin B12 | 1.95µg | 0µg | 81% |
| Vitamin B6 | 0.35mg | 1.345mg | 77% |
| Magnesium | 5mg | 325mg | 76% |
| Vitamin B3 | 0.024mg | 8.335mg | 52% |
| Vitamin A | 381µg | 3µg | 42% |
| Phosphorus | 390mg | 660mg | 39% |
| Fats | 26.54g | 51.46g | 38% |
| Vitamin B5 | 2.99mg | 1.13mg | 37% |
| Fiber | 0g | 8.6g | 34% |
| Iron | 2.73mg | 5.25mg | 32% |
| Vitamin D | 218IU | 0IU | 27% |
| Vitamin D | 5.4µg | 0µg | 27% |
| Zinc | 2.3mg | 5mg | 25% |
| Saturated fat | 9.551g | 4.455g | 23% |
| Folate | 146µg | 227µg | 20% |
| Monounsaturated fat | 11.738g | 18.528g | 17% |
| Potassium | 109mg | 645mg | 16% |
| Calories | 322kcal | 584kcal | 13% |
| Vitamin B2 | 0.528mg | 0.355mg | 13% |
| Protein | 15.86g | 20.78g | 10% |
| Selenium | 56µg | 53µg | 5% |
| Calcium | 129mg | 78mg | 5% |
| Carbs | 3.59g | 20g | 5% |
| Sodium | 48mg | 9mg | 2% |
| Vitamin C | 0mg | 1.4mg | 2% |
| Vitamin K | 0.7µg | 0µg | 1% |
| Net carbs | 3.59g | 11.4g | N/A |
| Sugar | 0.56g | 2.62g | N/A |
| Tryptophan | 0.177mg | 0.348mg | 0% |
| Threonine | 0.687mg | 0.928mg | 0% |
| Isoleucine | 0.866mg | 1.139mg | 0% |
| Leucine | 1.399mg | 1.659mg | 0% |
| Lysine | 1.217mg | 0.937mg | 0% |
| Methionine | 0.378mg | 0.494mg | 0% |
| Phenylalanine | 0.681mg | 1.169mg | 0% |
| Valine | 0.949mg | 1.315mg | 0% |
| Histidine | 0.416mg | 0.632mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0.011g | 0.014g | N/A |
| Omega-3 - DHA | 0.114g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.86 g
Fats:
26.54 g
Carbs:
3.59 g
Water:
52.31 g
Other:
1.7 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more WaterWater | +1005.9% |
| Contains more ProteinProtein | +31% |
| Contains more FatsFats | +93.9% |
| Contains more CarbsCarbs | +457.1% |
| Contains more OtherOther | +78.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.551 g
Monounsaturated fat:
Mono. Fat
11.738 g
Polyunsaturated fat:
Poly. Fat
4.204 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 | -53.4% |
| Contains more Mono. FatMonounsaturated fat | +57.8% |
| Contains more Poly. FatPolyunsaturated fat | +450.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.18 g
Fructose:
0.07 g
Lactose:
0.07 g
Maltose:
0.07 g
Galactose:
0.07 g
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +3471.4% |
~equal in
Starch
~0g
