foodstruct logo
Find food by nutritional value | Diet analysis

Sunflower seed vs Bread - In-Depth Nutrition Comparison

Compare

Comparison summary

Which food contains less Sugars?
Sunflower seed
Sunflower seed contains less Sugars (difference - 3.8g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 592mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 3.466g)
Which food is cheaper?
Bread
Bread is cheaper (difference - $1.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Bread
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sunflower seed Bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
105
Sunflower seed
27
Bread
Mineral Summary Score
122
Sunflower seed
46
Bread

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Bread
Contains more Iron +28.4%
Contains more Potassium +189.2%
Contains more Magnesium +450.8%
Contains more Copper +809.1%
Contains more Zinc +240.1%
Contains more Phosphorus +251.1%
Contains less Sodium -98.5%
Contains more Calcium +111.5%
Contains more Iron +28.4%
Contains more Potassium +189.2%
Contains more Magnesium +450.8%
Contains more Copper +809.1%
Contains more Zinc +240.1%
Contains more Phosphorus +251.1%
Contains less Sodium -98.5%
Contains more Calcium +111.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Bread
Contains more Vitamin C +600%
Contains more Vitamin A +∞%
Contains more Vitamin E +14554.2%
Contains more Vitamin B1 +237.1%
Contains more Vitamin B3 +33.4%
Contains more Vitamin B5 +147.8%
Contains more Vitamin B6 +779.1%
Contains more Vitamin K +∞%
Contains more Folic acid (B9) +∞%
Equal in Vitamin B2 - 0.382
Contains more Vitamin C +600%
Contains more Vitamin A +∞%
Contains more Vitamin E +14554.2%
Contains more Vitamin B1 +237.1%
Contains more Vitamin B3 +33.4%
Contains more Vitamin B5 +147.8%
Contains more Vitamin B6 +779.1%
Contains more Vitamin K +∞%
Contains more Folic acid (B9) +∞%
Equal in Vitamin B2 - 0.382

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
125%
Sunflower seed
78%
Bread
Carbohydrates
20%
Sunflower seed
56%
Bread
Fats
238%
Sunflower seed
20%
Bread

People also compare

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sunflower seed Bread Opinion
Calories 584 313 Sunflower seed
Protein 20.78 12.96 Sunflower seed
Fats 51.46 4.27 Sunflower seed
Vitamin C 1.4 0.2 Sunflower seed
Carbs 20 55.77 Bread
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 4.09 Sunflower seed
Calcium 78 165 Bread
Potassium 645 223 Sunflower seed
Magnesium 325 59 Sunflower seed
Sugars 2.62 6.42 Bread
Fiber 8.6 4.7 Sunflower seed
Copper 1.8 0.198 Sunflower seed
Zinc 5 1.47 Sunflower seed
Starch
Phosphorus 660 188 Sunflower seed
Sodium 9 601 Sunflower seed
Vitamin A 50 0 Sunflower seed
Vitamin E 35.17 0.24 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.439 Sunflower seed
Vitamin B2 0.355 0.382 Bread
Vitamin B3 8.335 6.25 Sunflower seed
Vitamin B5 1.13 0.456 Sunflower seed
Vitamin B6 1.345 0.153 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 5.7 Bread
Folic acid (B9) 0 20 Bread
Trans Fat
Saturated Fat 4.455 0.989 Bread
Monounsaturated Fat 18.528 1.019 Sunflower seed
Polyunsaturated fat 23.137 1.72 Sunflower seed
Tryptophan 0.348 0.092 Sunflower seed
Threonine 0.928 0.299 Sunflower seed
Isoleucine 1.139 0.258 Sunflower seed
Leucine 1.659 0.461 Sunflower seed
Lysine 0.937 0.215 Sunflower seed
Methionine 0.494 0.105 Sunflower seed
Phenylalanine 1.169 0.315 Sunflower seed
Valine 1.315 0.31 Sunflower seed
Histidine 0.632 0.15 Sunflower seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.