Sunflower seeds vs. Soybean meal — In-Depth Nutrition Comparison

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A recap on the differences between sunflower seeds and soybean meal

Sunflower seeds are higher in selenium, fats, vitamin B1, vitamin B6, and vitamin B3, yet soybean meal is higher in iron, manganese, protein, potassium, and copper.
Soybean meal covers your daily iron needs 106% more than sunflower seeds.
Sunflower seeds contain 22 times more fats than soybean meal. While sunflower seeds contain 51.46g of fats, soybean meal contains only 2.39g.
The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Soy meal, defatted, raw.

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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

Soybean meal

Contains more SeleniumSelenium

+1506.1%

Contains more CalciumCalcium	+212.8%
Contains more PotassiumPotassium	+286%
Contains more IronIron	+161%
Contains more CopperCopper	+11.1%
Contains less SodiumSodium	-66.7%
Contains more ManganeseManganese	+94.9%

~equal in Magnesium ~306mg

~equal in Zinc ~5.06mg

~equal in Phosphorus ~701mg

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

Soybean meal

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+50%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+114.2%
Contains more Vitamin B2Vitamin B2	+41.4%
Contains more Vitamin B3Vitamin B3	+222.2%
Contains more Vitamin B6Vitamin B6	+136.4%

Contains more Vitamin B5Vitamin B5	+74.9%
Contains more FolateFolate	+33.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	35.17mg		234%
Polyunsaturated fat	23.137g	1.045g	147%
Iron	5.25mg	13.7mg	106%
Selenium	53µg	3.3µg	90%
Manganese	1.95mg	3.8mg	80%
Fats	51.46g	2.39g	75%
Vitamin B1	1.48mg	0.691mg	66%
Vitamin B6	1.345mg	0.569mg	60%
Protein	20.78g	49.2g	57%
Potassium	645mg	2490mg	54%
Monounsaturated fat	18.528g	0.409g	45%
Vitamin B3	8.335mg	2.587mg	36%
Fiber	8.6g		34%
Copper	1.8mg	2mg	22%
Folate	227µg	303µg	19%
Saturated fat	4.455g	0.268g	19%
Calcium	78mg	244mg	17%
Vitamin B5	1.13mg	1.976mg	17%
Calories	584kcal	337kcal	12%
Choline	55.1mg		10%
Vitamin B2	0.355mg	0.251mg	8%
Phosphorus	660mg	701mg	6%
Carbs	20g	35.89g	5%
Magnesium	325mg	306mg	5%
Vitamin C	1.4mg	0mg	2%
Zinc	5mg	5.06mg	1%
Protein per 100 calories	3.6g	15g	N/A
Calories per 10 g protein	281kcal	68kcal	N/A
Weight per 100 calories	17g	30g	N/A
Unsaturated / Saturated Fat ratio	9.4	5.4	N/A
Net carbs	11.4g	35.89g	N/A
Sugar	2.62g		N/A
Sodium	9mg	3mg	0%
Vitamin A	3µg	2µg	0%
Tryptophan	0.348mg	0.653mg	0%
Threonine	0.928mg	1.952mg	0%
Isoleucine	1.139mg	2.18mg	0%
Leucine	1.659mg	3.66mg	0%
Lysine	0.937mg	2.991mg	0%
Methionine	0.494mg	0.606mg	0%
Phenylalanine	1.169mg	2.346mg	0%
Valine	1.315mg	2.243mg	0%
Histidine	0.632mg	1.212mg	0%
Omega-3 (EPA)	0.014g		N/A