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  6. Sunflower seeds vs. Heart of palm

Sunflower seeds vs. Heart of palm — In-Depth Nutrition Comparison

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How are sunflower seeds and heart of palm different?

  • Sunflower seeds are higher than heart of palm in vitamin E, copper, vitamin B1, selenium, fats, magnesium, phosphorus, folate, vitamin B3, and iron.
  • Sunflower seeds cover your daily need for vitamin E 231% more than heart of palm.
  • Sunflower seeds contain 257 times more fats than heart of palm. Sunflower seeds contain 51.46g of fats, while heart of palm contains 0.2g.
  • Heart of palm has a higher glycemic index (32) than sunflower seeds (20).

Seeds, sunflower seed kernels, dried and Hearts of palm, raw types were used in this article.

Infographic

Sunflower seeds vs Heart of palm 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +3150%
Contains more CalciumCalcium +333.3%
Contains more IronIron +210.7%
Contains more CopperCopper +179.5%
Contains more ZincZinc +34%
Contains more PhosphorusPhosphorus +371.4%
Contains less SodiumSodium -35.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +7471.4%
Contains more PotassiumPotassium +180%

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 4.7% 0% 1% 703% 370% 82% 156% 68% 310% 0% 0% 170%
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 27% 0% 1% 10% 13% 42% 17% 0% 187% 0% 0% 18%
Contains more Vitamin EVitamin E +6934%
Contains more Vitamin B1Vitamin B1 +2860%
Contains more Vitamin B2Vitamin B2 +97.2%
Contains more Vitamin B3Vitamin B3 +826.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +66%
Contains more FolateFolate +845.8%
Contains more Vitamin CVitamin C +471.4%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~3µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Heart of palm DV% diff.
Vitamin E 35.17mg 0.5mg 231%
Polyunsaturated fat 23.137g 0.089g 154%
Copper 1.8mg 0.644mg 128%
Vitamin B1 1.48mg 0.05mg 119%
Selenium 53µg 0.7µg 95%
Manganese 1.95mg 85%
Fats 51.46g 0.2g 79%
Magnesium 325mg 10mg 75%
Phosphorus 660mg 140mg 74%
Folate 227µg 24µg 51%
Vitamin B3 8.335mg 0.9mg 46%
Monounsaturated fat 18.528g 0.005g 46%
Iron 5.25mg 1.69mg 45%
Vitamin B6 1.345mg 0.81mg 41%
Protein 20.78g 2.7g 36%
Potassium 645mg 1806mg 34%
Fiber 8.6g 1.5g 28%
Calories 584kcal 115kcal 23%
Vitamin B5 1.13mg 23%
Saturated fat 4.455g 0.046g 20%
Vitamin B2 0.355mg 0.18mg 13%
Zinc 5mg 3.73mg 12%
Choline 55.1mg 0mg 10%
Vitamin C 1.4mg 8mg 7%
Calcium 78mg 18mg 6%
Carbs 20g 25.61g 2%
Protein per 100 calories 3.6g 2.3g N/A
Calories per 10 g protein 281kcal 426kcal N/A
Weight per 100 calories 17g 87g N/A
Unsaturated / Saturated Fat ratio 9.4 2 N/A
Net carbs 11.4g 24.11g N/A
Sugar 2.62g 17.16g N/A
Sodium 9mg 14mg 0%
Vitamin A 3µg 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 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +669.6%
Contains more FatsFats +25630%
Contains more CarbsCarbs +28.1%
Contains more WaterWater +1369.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +370460%
Contains more Poly. FatPolyunsaturated fat +25896.6%
Contains less Sat. FatSaturated fat -99%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.