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  6. Seeds, cottonseed flour, low fat (glandless) vs. Sunflower seeds

Seeds, cottonseed flour, low fat (glandless) vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between seeds, cottonseed flour, low fat (glandless) and sunflower seeds

  • Seeds, cottonseed flour, low fat (glandless) is richer in phosphorus, magnesium, iron, protein, zinc, vitamin B1, and calcium, yet sunflower seeds are richer in fats, copper, and vitamin B6.
  • Daily need coverage for phosphorus for seeds, cottonseed flour, low fat (glandless) is 132% higher.
  • Seeds, cottonseed flour, low fat (glandless) contains 6 times more calcium than sunflower seeds. Seeds, cottonseed flour, low fat (glandless) contains 474mg of calcium, while sunflower seeds contain 78mg.

Food types used in this article are Seeds, cottonseed flour, low fat (glandless) and Seeds, sunflower seed kernels, dried.

Infographic

Seeds, cottonseed flour, low fat (glandless) 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 511% 142% 155% 472% 391% 317% 680% 4.6% 278% 0%
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 MagnesiumMagnesium +120.3%
Contains more CalciumCalcium +507.7%
Contains more PotassiumPotassium +173%
Contains more IronIron +139.6%
Contains more ZincZinc +132.2%
Contains more PhosphorusPhosphorus +140.5%
Contains more CopperCopper +53.6%
Contains less SodiumSodium -74.3%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~1.95mg

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.
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 8% 0% 7.3% 0% 522% 91% 76% 27% 176% 0% 0% 171%
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 +71.4%
Contains more Vitamin AVitamin A +633.3%
Contains more Vitamin B1Vitamin B1 +41.1%
Contains more Vitamin B2Vitamin B2 +11.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +106.4%
Contains more Vitamin B5Vitamin B5 +153.9%
Contains more Vitamin B6Vitamin B6 +76%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~227µg

All nutrients comparison - raw data values

Nutrient Seeds, cottonseed flour, low fat (glandless) Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 0.577g 23.137g 150%
Phosphorus 1587mg 660mg 132%
Selenium 53µg 96%
Magnesium 716mg 325mg 93%
Iron 12.58mg 5.25mg 92%
Fats 1.41g 51.46g 77%
Copper 1.172mg 1.8mg 70%
Zinc 11.61mg 5mg 60%
Protein 49.83g 20.78g 58%
Vitamin B1 2.089mg 1.48mg 51%
Monounsaturated fat 0.221g 18.528g 46%
Vitamin B6 0.764mg 1.345mg 45%
Calcium 474mg 78mg 40%
Fiber 8.6g 34%
Potassium 1761mg 645mg 33%
Vitamin B3 4.039mg 8.335mg 27%
Saturated fat 0.31g 4.455g 19%
Vitamin B5 0.445mg 1.13mg 14%
Calories 332kcal 584kcal 13%
Choline 55.1mg 10%
Manganese 2.129mg 1.95mg 8%
Carbs 36.1g 20g 5%
Vitamin B2 0.396mg 0.355mg 3%
Vitamin A 22µg 3µg 2%
Vitamin C 2.4mg 1.4mg 1%
Sodium 35mg 9mg 1%
Protein per 100 calories 15g 3.6g N/A
Calories per 10 g protein 67kcal 281kcal N/A
Weight per 100 calories 30g 17g N/A
Unsaturated / Saturated Fat ratio 2.6 9.4 N/A
Net carbs 36.1g 11.4g N/A
Sugar 2.62g N/A
Folate 228µg 227µg 0%
Tryptophan 0.752mg 0.348mg 0%
Threonine 1.843mg 0.928mg 0%
Isoleucine 1.796mg 1.139mg 0%
Leucine 3.404mg 1.659mg 0%
Lysine 2.529mg 0.937mg 0%
Methionine 0.809mg 0.494mg 0%
Phenylalanine 3.103mg 1.169mg 0%
Valine 2.557mg 1.315mg 0%
Histidine 1.57mg 0.632mg 0%
Omega-3 (EPA) 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
50% 36% 7% 6%
Protein: 49.83 g
Fats: 1.41 g
Carbs: 36.1 g
Water: 6.9 g
Other: 5.76 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 ProteinProtein +139.8%
Contains more CarbsCarbs +80.5%
Contains more WaterWater +45.9%
Contains more FatsFats +3549.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 20% 52%
Saturated fat: Sat. Fat 0.31 g
Monounsaturated fat: Mono. Fat 0.221 g
Polyunsaturated fat: Poly. Fat 0.577 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 -93%
Contains more Mono. FatMonounsaturated fat +8283.7%
Contains more Poly. FatPolyunsaturated fat +3909.9%

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. Seeds, cottonseed flour, low fat (glandless) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170146/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.