Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Yolk vs. Sunflower seeds — In-Depth Nutrition Comparison

Compare

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.

Infographic

Yolk 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.
Yolk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
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 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%
~equal in Selenium ~53µg

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.
Yolk
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 0% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
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 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
1
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 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 +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
Yolk
0
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 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 -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
Yolk
5
13% 34% 13% 13% 13% 13%
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
100%
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yolk Sunflower seeds
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yolk Sunflower seeds 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
114%
Yolk
146%
Sunflower seeds
Minerals Daily Need Coverage Score
73%
Yolk
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 2.06g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 20)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $0.6)
Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 1085mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 39mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 5.096g)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds 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.

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.