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  6. Garlic vs. Sunflower seeds

Garlic vs. Sunflower seeds — In-Depth Nutrition Comparison

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Differences between garlic and sunflower seeds

  • Garlic contains less vitamin E, copper, vitamin B1, fats, phosphorus, magnesium, selenium, folate, vitamin B3, and iron than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 234% higher.

The food types used in this comparison are Garlic, raw and Seeds, sunflower seed kernels, dried.

Infographic

Garlic vs Sunflower seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Garlic
Garlic
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 +132.1%
Contains more MagnesiumMagnesium +1200%
Contains more PotassiumPotassium +60.8%
Contains more IronIron +208.8%
Contains more CopperCopper +502%
Contains more ZincZinc +331%
Contains more PhosphorusPhosphorus +331.4%
Contains less SodiumSodium -47.1%
Contains more ManganeseManganese +16.6%
Contains more SeleniumSelenium +273.2%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Garlic
Garlic
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.7% 0% 1% 703% 370% 82% 156% 68% 310% 0% 0% 170%
Contains more Vitamin CVitamin C +2128.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +43862.5%
Contains more Vitamin B1Vitamin B1 +640%
Contains more Vitamin B2Vitamin B2 +222.7%
Contains more Vitamin B3Vitamin B3 +1090.7%
Contains more Vitamin B5Vitamin B5 +89.6%
Contains more FolateFolate +7466.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~1.345mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Sunflower seeds DV% diff.
Vitamin E 0.08mg 35.17mg 234%
Copper 0.299mg 1.8mg 167%
Polyunsaturated fat 0.249g 23.137g 153%
Vitamin B1 0.2mg 1.48mg 107%
Fats 0.5g 51.46g 78%
Phosphorus 153mg 660mg 72%
Magnesium 25mg 325mg 71%
Selenium 14.2µg 53µg 71%
Folate 3µg 227µg 56%
Vitamin B3 0.7mg 8.335mg 48%
Monounsaturated fat 0.011g 18.528g 46%
Iron 1.7mg 5.25mg 44%
Zinc 1.16mg 5mg 35%
Vitamin C 31.2mg 1.4mg 33%
Protein 6.36g 20.78g 29%
Fiber 2.1g 8.6g 26%
Calories 149kcal 584kcal 22%
Saturated fat 0.089g 4.455g 20%
Vitamin B2 0.11mg 0.355mg 19%
Manganese 1.672mg 1.95mg 12%
Vitamin B5 0.596mg 1.13mg 11%
Calcium 181mg 78mg 10%
Vitamin B6 1.235mg 1.345mg 8%
Potassium 401mg 645mg 7%
Choline 23.2mg 55.1mg 6%
Carbs 33.06g 20g 4%
Vitamin K 1.7µg 0µg 1%
Protein per 100 calories 4.3g 3.6g N/A
Calories per 10 g protein 234kcal 281kcal N/A
Weight per 100 calories 67g 17g N/A
Unsaturated / Saturated Fat ratio 2.9 9.4 N/A
Net carbs 30.96g 11.4g N/A
Sugar 1g 2.62g N/A
Sodium 17mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.066mg 0.348mg 0%
Threonine 0.157mg 0.928mg 0%
Isoleucine 0.217mg 1.139mg 0%
Leucine 0.308mg 1.659mg 0%
Lysine 0.273mg 0.937mg 0%
Methionine 0.076mg 0.494mg 0%
Phenylalanine 0.183mg 1.169mg 0%
Valine 0.291mg 1.315mg 0%
Histidine 0.113mg 0.632mg 0%
Omega-3 (EPA) 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 CarbsCarbs +65.3%
Contains more WaterWater +1138.5%
Contains more ProteinProtein +226.7%
Contains more FatsFats +10192%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 -98%
Contains more Mono. FatMonounsaturated fat +168336.4%
Contains more Poly. FatPolyunsaturated fat +9192%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.