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  6. Seeds, cottonseed kernels, roasted (glandless) vs. Sunflower seeds

Seeds, cottonseed kernels, roasted (glandless) vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the main differences between seeds, cottonseed kernels, roasted (glandless) and sunflower seeds?

  • Seeds, cottonseed kernels, roasted (glandless) is richer in protein, magnesium, potassium, and phosphorus, yet sunflower seeds are richer in copper, vitamin B1, vitamin B6, vitamin B3, and fats.
  • Sunflower seeds' daily need coverage for copper is 67% higher.
  • Seeds, cottonseed kernels, roasted (glandless) has 2 times more saturated fat than sunflower seeds. Seeds, cottonseed kernels, roasted (glandless) has 9.699g of saturated fat, while sunflower seeds have 4.455g.

We used Seeds, cottonseed kernels, roasted (glandless) and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Seeds, cottonseed kernels, roasted (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 314% 30% 119% 203% 400% 164% 343% 3.3% 284% 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 +35.4%
Contains more CalciumCalcium +28.2%
Contains more PotassiumPotassium +109.3%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +21.2%
Contains more ManganeseManganese +11.8%
Contains more CopperCopper +50%
Contains less SodiumSodium -64%
Contains more SeleniumSelenium +∞%
~equal in Iron ~5.25mg

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 30% 0% 7.3% 0% 188% 59% 56% 27% 180% 0% 0% 175%
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 +542.9%
Contains more Vitamin AVitamin A +633.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +97.3%
Contains more Vitamin B2Vitamin B2 +39.2%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B5Vitamin B5 +147.8%
Contains more Vitamin B6Vitamin B6 +72%
~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 kernels, roasted (glandless) Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Selenium 53µg 96%
Copper 1.2mg 1.8mg 67%
Vitamin B1 0.75mg 1.48mg 61%
Vitamin B6 0.782mg 1.345mg 43%
Polyunsaturated fat 18.068g 23.137g 34%
Vitamin B3 3mg 8.335mg 33%
Monounsaturated fat 6.919g 18.528g 29%
Magnesium 440mg 325mg 27%
Protein 32.59g 20.78g 24%
Saturated fat 9.699g 4.455g 24%
Fats 36.29g 51.46g 23%
Potassium 1350mg 645mg 21%
Phosphorus 800mg 660mg 20%
Vitamin B5 0.456mg 1.13mg 13%
Fiber 5.5g 8.6g 12%
Manganese 2.181mg 1.95mg 10%
Choline 55.1mg 10%
Zinc 6mg 5mg 9%
Vitamin C 9mg 1.4mg 8%
Vitamin B2 0.255mg 0.355mg 8%
Calories 506kcal 584kcal 4%
Calcium 100mg 78mg 2%
Iron 5.4mg 5.25mg 2%
Vitamin A 22µg 3µg 2%
Folate 233µg 227µg 2%
Carbs 21.9g 20g 1%
Sodium 25mg 9mg 1%
Protein per 100 calories 6.4g 3.6g N/A
Calories per 10 g protein 155kcal 281kcal N/A
Weight per 100 calories 20g 17g N/A
Unsaturated / Saturated Fat ratio 2.6 9.4 N/A
Net carbs 16.4g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.492mg 0.348mg 0%
Threonine 1.205mg 0.928mg 0%
Isoleucine 1.174mg 1.139mg 0%
Leucine 2.226mg 1.659mg 0%
Lysine 1.654mg 0.937mg 0%
Methionine 0.529mg 0.494mg 0%
Phenylalanine 2.029mg 1.169mg 0%
Valine 1.672mg 1.315mg 0%
Histidine 1.027mg 0.632mg 0%
Omega-3 (EPA) 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
33% 36% 22% 5% 5%
Protein: 32.59 g
Fats: 36.29 g
Carbs: 21.9 g
Water: 4.65 g
Other: 4.57 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 +56.8%
Contains more FatsFats +41.8%
~equal in Carbs ~20g
~equal in Water ~4.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 20% 52%
Saturated fat: Sat. Fat 9.699 g
Monounsaturated fat: Mono. Fat 6.919 g
Polyunsaturated fat: Poly. Fat 18.068 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 -54.1%
Contains more Mono. FatMonounsaturated fat +167.8%
Contains more Poly. FatPolyunsaturated fat +28.1%

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 kernels, roasted (glandless) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170596/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.