Sunflower seeds vs. Lamb — In-Depth Nutrition Comparison

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How are sunflower seeds and lamb different?

Sunflower seeds are richer in vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, phosphorus, folate, and selenium, while lamb is higher in vitamin B12.
Sunflower seeds cover your daily need for vitamin E 234% more than lamb.
Sunflower seeds contain 89 times more manganese than lamb. Sunflower seeds contain 1.95mg of manganese, while lamb contains 0.022mg.
Sunflower seeds have a higher glycemic index (20) than lamb (0).

Seeds, sunflower seed kernels, dried and Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked types were used in this article.

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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.

Sunflower seeds

Lamb

Contains more MagnesiumMagnesium	+1313%
Contains more CalciumCalcium	+358.8%
Contains more PotassiumPotassium	+108.1%
Contains more IronIron	+179.3%
Contains more CopperCopper	+1412.6%
Contains more ZincZinc	+12.1%
Contains more PhosphorusPhosphorus	+251.1%
Contains less SodiumSodium	-87.5%
Contains more ManganeseManganese	+8763.6%
Contains more SeleniumSelenium	+100.8%

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.

Sunflower seeds

Lamb

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+25021.4%
Contains more Vitamin B1Vitamin B1	+1380%
Contains more Vitamin B2Vitamin B2	+42%
Contains more Vitamin B3Vitamin B3	+25.2%
Contains more Vitamin B5Vitamin B5	+71.2%
Contains more Vitamin B6Vitamin B6	+934.6%
Contains more FolateFolate	+1161.1%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	35.17mg	0.14mg	234%
Copper	1.8mg	0.119mg	187%
Polyunsaturated fat	23.137g	1.51g	144%
Vitamin B1	1.48mg	0.1mg	115%
Vitamin B12	0µg	2.55µg	106%
Vitamin B6	1.345mg	0.13mg	93%
Manganese	1.95mg	0.022mg	84%
Magnesium	325mg	23mg	72%
Phosphorus	660mg	188mg	67%
Folate	227µg	18µg	52%
Selenium	53µg	26.4µg	48%
Fats	51.46g	20.94g	47%
Iron	5.25mg	1.88mg	42%
Fiber	8.6g	0g	34%
Cholesterol	0mg	97mg	32%
Monounsaturated fat	18.528g	8.82g	24%
Saturated fat	4.455g	8.83g	20%
Calories	584kcal	294kcal	15%
Potassium	645mg	310mg	10%
Vitamin B3	8.335mg	6.66mg	10%
Vitamin B5	1.13mg	0.66mg	9%
Vitamin B2	0.355mg	0.25mg	8%
Protein	20.78g	24.52g	7%
Carbs	20g	0g	7%
Choline	55.1mg	93.7mg	7%
Calcium	78mg	17mg	6%
Zinc	5mg	4.46mg	5%
Vitamin K	0µg	4.6µg	4%
Sodium	9mg	72mg	3%
Vitamin C	1.4mg	0mg	2%
Vitamin D	0µg	0.1µg	1%
Protein per 100 calories	3.6g	8.3g	N/A
Calories per 10 g protein	281kcal	120kcal	N/A
Weight per 100 calories	17g	34g	N/A
Unsaturated / Saturated Fat ratio	9.4	1.2	N/A
Net carbs	11.4g	0g	N/A
Vitamin D*	0 IU	2 IU	0%
Sugar	2.62g	0g	N/A
Vitamin A	3µg	0µg	0%
Tryptophan	0.348mg	0.287mg	0%
Threonine	0.928mg	1.05mg	0%
Isoleucine	1.139mg	1.183mg	0%
Leucine	1.659mg	1.908mg	0%
Lysine	0.937mg	2.166mg	0%
Methionine	0.494mg	0.629mg	0%
Phenylalanine	1.169mg	0.998mg	0%
Valine	1.315mg	1.323mg	0%
Histidine	0.632mg	0.777mg	0%
Omega-3 (EPA)	0.014g	0g	N/A