Yolk vs. Sunflower seed — In-Depth Nutrition Comparison
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Differences between Yolk and Sunflower seed
- Yolk has more Choline, and Vitamin B12, while Sunflower seed has 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 seed is lower.
The food types used in this comparison are Egg, yolk, raw, fresh and Seeds, sunflower seed kernels, dried.
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
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Calcium
+65.4%
Contains
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Iron
+92.3%
Contains
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Magnesium
+6400%
Contains
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Phosphorus
+69.2%
Contains
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Potassium
+491.7%
Contains
less
Sodium
-81.3%
Contains
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Zinc
+117.4%
Contains
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Copper
+2237.7%
Contains
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Manganese
+3445.5%
Equal in Selenium - 53
Contains
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Calcium
+65.4%
Contains
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Iron
+92.3%
Contains
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Magnesium
+6400%
Contains
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Phosphorus
+69.2%
Contains
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Potassium
+491.7%
Contains
less
Sodium
-81.3%
Contains
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Zinc
+117.4%
Contains
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Copper
+2237.7%
Contains
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Manganese
+3445.5%
Equal in Selenium - 53
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
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Vitamin A
+2784%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+48.7%
Contains
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Vitamin B5
+164.6%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+∞%
Contains
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Vitamin E
+1263.2%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+740.9%
Contains
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Vitamin B3
+34629.2%
Contains
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Vitamin B6
+284.3%
Contains
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Folate
+55.5%
Contains
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Vitamin A
+2784%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+48.7%
Contains
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Vitamin B5
+164.6%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+∞%
Contains
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Vitamin E
+1263.2%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+740.9%
Contains
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Vitamin B3
+34629.2%
Contains
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Vitamin B6
+284.3%
Contains
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Folate
+55.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+1005.9%
Contains
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Protein
+31%
Contains
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Fats
+93.9%
Contains
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Carbs
+457.1%
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Other
+78.2%
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
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Water
+1005.9%
Contains
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Protein
+31%
Contains
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Fats
+93.9%
Contains
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Carbs
+457.1%
Contains
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Other
+78.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-53.4%
Contains
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Monounsaturated Fat
+57.8%
Contains
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Polyunsaturated fat
+450.4%
Saturated Fat:
9.551 g
Monounsaturated Fat:
11.738 g
Polyunsaturated fat:
4.204 g
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Contains
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Saturated Fat
-53.4%
Contains
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Monounsaturated Fat
+57.8%
Contains
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Polyunsaturated fat
+450.4%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Glucose
+∞%
Contains
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Fructose
+∞%
Contains
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Lactose
+∞%
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Maltose
+∞%
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Galactose
+∞%
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Sucrose
+3471.4%
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
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Glucose
+∞%
Contains
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Fructose
+∞%
Contains
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Lactose
+∞%
Contains
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Maltose
+∞%
Contains
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Galactose
+∞%
Contains
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Sucrose
+3471.4%
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 Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.59g | 11.4g |
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| Protein | 15.86g | 20.78g |
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| Fats | 26.54g | 51.46g |
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| Carbs | 3.59g | 20g |
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| Calories | 322kcal | 584kcal |
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| Fructose | 0.07g |
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| Sugar | 0.56g | 2.62g |
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| Fiber | 0g | 8.6g |
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| Calcium | 129mg | 78mg |
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| Iron | 2.73mg | 5.25mg |
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| Magnesium | 5mg | 325mg |
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| Phosphorus | 390mg | 660mg |
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| Potassium | 109mg | 645mg |
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| Sodium | 48mg | 9mg |
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| Zinc | 2.3mg | 5mg |
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| Copper | 0.077mg | 1.8mg |
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| Manganese | 0.055mg | 1.95mg |
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| Selenium | 56µg | 53µg |
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| Vitamin A | 1442IU | 50IU |
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| Vitamin A RAE | 381µg | 3µg |
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| Vitamin E | 2.58mg | 35.17mg |
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| Vitamin D | 218IU | 0IU |
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| Vitamin D | 5.4µg | 0µg |
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| Vitamin C | 0mg | 1.4mg |
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| Vitamin B1 | 0.176mg | 1.48mg |
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| Vitamin B2 | 0.528mg | 0.355mg |
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| Vitamin B3 | 0.024mg | 8.335mg |
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| Vitamin B5 | 2.99mg | 1.13mg |
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| Vitamin B6 | 0.35mg | 1.345mg |
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| Folate | 146µg | 227µg |
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| Vitamin B12 | 1.95µg | 0µg |
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| Vitamin K | 0.7µg | 0µg |
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| Tryptophan | 0.177mg | 0.348mg |
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| Threonine | 0.687mg | 0.928mg |
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| Isoleucine | 0.866mg | 1.139mg |
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| Leucine | 1.399mg | 1.659mg |
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| Lysine | 1.217mg | 0.937mg |
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| Methionine | 0.378mg | 0.494mg |
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| Phenylalanine | 0.681mg | 1.169mg |
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| Valine | 0.949mg | 1.315mg |
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| Histidine | 0.416mg | 0.632mg |
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| Cholesterol | 1085mg | 0mg |
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| Saturated Fat | 9.551g | 4.455g |
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| Omega-3 - DHA | 0.114g | 0g |
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| Omega-3 - EPA | 0.011g | 0.014g |
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| Monounsaturated Fat | 11.738g | 18.528g |
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| Polyunsaturated fat | 4.204g | 23.137g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
90%
156%
Minerals Daily Need Coverage Score
73%
207%
Comparison summary
Which food is lower in Sugar?
Yolk is lower in Sugar (difference - 2.06g)
Which food is lower in glycemic index?
Yolk is lower in glycemic index (difference - 20)
Which food is cheaper?
Yolk is cheaper (difference - $0.6)
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 39mg)
Which food is lower in Cholesterol?
Sunflower seed is lower in Cholesterol (difference - 1085mg)
Which food is lower in Saturated Fat?
Sunflower seed is lower in Saturated Fat (difference - 5.096g)
Which food is richer in minerals?
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.