Sunflower seeds vs. Amaranth — In-Depth Nutrition Comparison
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How are sunflower seeds and amaranth different?
- Sunflower seeds are higher than amaranth in vitamin E, copper, vitamin B1, vitamin B6, selenium, fats, phosphorus, magnesium, folate, and vitamin B3.
- Sunflower seeds cover your daily need for vitamin E 233% more than amaranth.
- Sunflower seeds contain 99 times more vitamin B1 than amaranth. Sunflower seeds contain 1.48mg of vitamin B1, while amaranth contains 0.015mg.
- Amaranth has a higher glycemic index (97) than sunflower seeds (20).
Seeds, sunflower seed kernels, dried and Amaranth grain, cooked types were used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +400% |
| Contains more CalciumCalcium | +66% |
| Contains more PotassiumPotassium | +377.8% |
| Contains more IronIron | +150% |
| Contains more CopperCopper | +1108.1% |
| Contains more ZincZinc | +481.4% |
| Contains more PhosphorusPhosphorus | +345.9% |
| Contains more ManganeseManganese | +128.3% |
| Contains more SeleniumSelenium | +863.6% |
| Contains less SodiumSodium | -33.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +18410.5% |
| Contains more Vitamin B1Vitamin B1 | +9766.7% |
| Contains more Vitamin B2Vitamin B2 | +1513.6% |
| Contains more Vitamin B3Vitamin B3 | +3446.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +1090.3% |
| Contains more FolateFolate | +931.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 0.19mg | 233% |
| Copper | 1.8mg | 0.149mg | 183% |
| Polyunsaturated fat | 23.137g | 154% | |
| Vitamin B1 | 1.48mg | 0.015mg | 122% |
| Vitamin B6 | 1.345mg | 0.113mg | 95% |
| Selenium | 53µg | 5.5µg | 86% |
| Fats | 51.46g | 1.58g | 77% |
| Phosphorus | 660mg | 148mg | 73% |
| Magnesium | 325mg | 65mg | 62% |
| Vitamin B3 | 8.335mg | 0.235mg | 51% |
| Folate | 227µg | 22µg | 51% |
| Manganese | 1.95mg | 0.854mg | 48% |
| Monounsaturated fat | 18.528g | 46% | |
| Iron | 5.25mg | 2.1mg | 39% |
| Zinc | 5mg | 0.86mg | 38% |
| Protein | 20.78g | 3.8g | 34% |
| Fiber | 8.6g | 2.1g | 26% |
| Vitamin B2 | 0.355mg | 0.022mg | 26% |
| Calories | 584kcal | 102kcal | 24% |
| Vitamin B5 | 1.13mg | 23% | |
| Saturated fat | 4.455g | 20% | |
| Potassium | 645mg | 135mg | 15% |
| Choline | 55.1mg | 10% | |
| Starch | 16.23g | 7% | |
| Calcium | 78mg | 47mg | 3% |
| Vitamin C | 1.4mg | 2% | |
| Protein per 100 calories | 3.6g | 3.7g | N/A |
| Calories per 10 g protein | 281kcal | 268kcal | N/A |
| Weight per 100 calories | 17g | 98g | N/A |
| Unsaturated / Saturated Fat ratio | 9.4 | N/A | |
| Net carbs | 11.4g | 16.59g | N/A |
| Carbs | 20g | 18.69g | 0% |
| Sugar | 2.62g | N/A | |
| Sodium | 9mg | 6mg | 0% |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0% | |
| Isoleucine | 1.139mg | 0% | |
| Leucine | 1.659mg | 0% | |
| Lysine | 0.937mg | 0% | |
| Methionine | 0.494mg | 0% | |
| Phenylalanine | 1.169mg | 0% | |
| Valine | 1.315mg | 0% | |
| Histidine | 0.632mg | 0% | |
| Omega-3 (EPA) | 0.014g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
| Contains more ProteinProtein | +446.8% |
| Contains more FatsFats | +3157% |
| Contains more WaterWater | +1489% |
~equal in
Carbs
~18.69g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
16.23 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
