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  6. Sunflower seed vs. Wheat Bread

Sunflower seed vs. Wheat Bread — In-Depth Nutrition Comparison

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Differences between Sunflower seed and Wheat Bread

  • Wheat Bread contains less Vitamin E , Copper, Vitamin B6, Vitamin B1, Phosphorus, Magnesium, Selenium, Folate, and Zinc than Sunflower seed.
  • Sunflower seed's daily need coverage for Vitamin E is 233% higher.
  • Wheat Bread contains 9 times less Copper than Sunflower seed. Sunflower seed contains 1.8mg of Copper, while Wheat Bread contains 0.198mg.
  • The amount of Sodium in Sunflower seed is lower.

The food types used in this comparison are Seeds, sunflower seed kernels, dried and Bread, wheat, toasted.

Infographic

Sunflower seed vs Wheat Bread infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sunflower seed
Sunflower seed
9
:
1
Wheat Bread
Wheat Bread
Contains more Iron +28.4%
Contains more Magnesium +450.8%
Contains more Phosphorus +251.1%
Contains more Potassium +189.2%
Contains less Sodium -98.5%
Contains more Zinc +240.1%
Contains more Copper +809.1%
Contains more Manganese +41.6%
Contains more Selenium +58.7%
Contains more Calcium +111.5%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Iron +28.4%
Contains more Magnesium +450.8%
Contains more Phosphorus +251.1%
Contains more Potassium +189.2%
Contains less Sodium -98.5%
Contains more Zinc +240.1%
Contains more Copper +809.1%
Contains more Manganese +41.6%
Contains more Selenium +58.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sunflower seed
Sunflower seed
8
:
2
Wheat Bread
Wheat Bread
Contains more Vitamin A +∞%
Contains more Vitamin E +14554.2%
Contains more Vitamin C +600%
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 Folate +164%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.382
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin E +14554.2%
Contains more Vitamin C +600%
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 Folate +164%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.382

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Wheat Bread
Wheat Bread
Contains more Protein +60.3%
Contains more Fats +1105.2%
Contains more Carbs +178.9%
Contains more Water +412.3%
Equal in Other - 2.77
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Protein +60.3%
Contains more Fats +1105.2%
Contains more Carbs +178.9%
Contains more Water +412.3%
Equal in Other - 2.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Wheat Bread
Wheat Bread
Contains more Monounsaturated Fat +1718.3%
Contains more Polyunsaturated fat +1245.2%
Contains less Saturated Fat -77.8%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains more Monounsaturated Fat +1718.3%
Contains more Polyunsaturated fat +1245.2%
Contains less Saturated Fat -77.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Wheat Bread
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Wheat Bread Opinion
Net carbs 11.4g 51.07g Wheat Bread
Protein 20.78g 12.96g Sunflower seed
Fats 51.46g 4.27g Sunflower seed
Carbs 20g 55.77g Wheat Bread
Calories 584kcal 313kcal Sunflower seed
Sugar 2.62g 6.42g Sunflower seed
Fiber 8.6g 4.7g Sunflower seed
Calcium 78mg 165mg Wheat Bread
Iron 5.25mg 4.09mg Sunflower seed
Magnesium 325mg 59mg Sunflower seed
Phosphorus 660mg 188mg Sunflower seed
Potassium 645mg 223mg Sunflower seed
Sodium 9mg 601mg Sunflower seed
Zinc 5mg 1.47mg Sunflower seed
Copper 1.8mg 0.198mg Sunflower seed
Manganese 1.95mg 1.377mg Sunflower seed
Selenium 53µg 33.4µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0.24mg Sunflower seed
Vitamin C 1.4mg 0.2mg Sunflower seed
Vitamin B1 1.48mg 0.439mg Sunflower seed
Vitamin B2 0.355mg 0.382mg Wheat Bread
Vitamin B3 8.335mg 6.25mg Sunflower seed
Vitamin B5 1.13mg 0.456mg Sunflower seed
Vitamin B6 1.345mg 0.153mg Sunflower seed
Folate 227µg 86µg Sunflower seed
Vitamin K 0µg 5.7µg Wheat Bread
Tryptophan 0.348mg 0.092mg Sunflower seed
Threonine 0.928mg 0.299mg Sunflower seed
Isoleucine 1.139mg 0.258mg Sunflower seed
Leucine 1.659mg 0.461mg Sunflower seed
Lysine 0.937mg 0.215mg Sunflower seed
Methionine 0.494mg 0.105mg Sunflower seed
Phenylalanine 1.169mg 0.315mg Sunflower seed
Valine 1.315mg 0.31mg Sunflower seed
Histidine 0.632mg 0.15mg Sunflower seed
Saturated Fat 4.455g 0.989g Wheat Bread
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 1.019g Sunflower seed
Polyunsaturated fat 23.137g 1.72g Sunflower seed
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Wheat Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
156%
Sunflower seed
38%
Wheat Bread
Minerals Daily Need Coverage Score
207%
Sunflower seed
89%
Wheat Bread

Comparison summary

Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 3.466g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.3)
Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (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 - 40)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.