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Sunflower seed vs Papadum - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 1736mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sugars?
Papadum
Papadum contains less Sugars (difference - 2.62g)
Which food is lower in Saturated Fat?
Papadum
Papadum is lower in Saturated Fat (difference - 3.371g)
Which food is cheaper?
Papadum
Papadum is cheaper (difference - $1.6)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

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 Papadum
Lower in Cholesterol ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sunflower seed Papadum
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
17
Papadum
Mineral Summary Score
122
Sunflower seed
127
Papadum

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
:
Contains more Magnesium +19.9%
Contains more Copper +80.4%
Contains more Zinc +47.1%
Contains more Phosphorus +71.4%
Contains less Sodium -99.5%
Contains more Iron +48.6%
Contains more Calcium +83.3%
Contains more Potassium +55%
Contains more Magnesium +19.9%
Contains more Copper +80.4%
Contains more Zinc +47.1%
Contains more Phosphorus +71.4%
Contains less Sodium -99.5%
Contains more Iron +48.6%
Contains more Calcium +83.3%
Contains more Potassium +55%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin E +70240%
Contains more Vitamin B1 +434.3%
Contains more Vitamin B2 +37.6%
Contains more Vitamin B3 +466.2%
Contains more Vitamin B5 +23.2%
Contains more Vitamin B6 +371.9%
Contains more Vitamin K +∞%
Equal in Vitamin A - 50
Contains more Vitamin C +∞%
Contains more Vitamin E +70240%
Contains more Vitamin B1 +434.3%
Contains more Vitamin B2 +37.6%
Contains more Vitamin B3 +466.2%
Contains more Vitamin B5 +23.2%
Contains more Vitamin B6 +371.9%
Contains more Vitamin K +∞%
Equal in Vitamin A - 50

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
153%
Papadum
Carbohydrates
20%
Sunflower seed
60%
Papadum
Fats
238%
Sunflower seed
15%
Papadum

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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 Papadum Opinion
Calories 584 371 Sunflower seed
Protein 20.78 25.56 Papadum
Fats 51.46 3.25 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 59.87 Papadum
Cholesterol 0 4 Sunflower seed
Vitamin D 0 0
Iron 5.25 7.8 Papadum
Calcium 78 143 Papadum
Potassium 645 1000 Papadum
Magnesium 325 271 Sunflower seed
Sugars 2.62 0 Sunflower seed
Fiber 8.6 18.6 Papadum
Copper 1.8 0.998 Sunflower seed
Zinc 5 3.4 Sunflower seed
Starch
Phosphorus 660 385 Sunflower seed
Sodium 9 1745 Sunflower seed
Vitamin A 50 50
Vitamin E 35.17 0.05 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.277 Sunflower seed
Vitamin B2 0.355 0.258 Sunflower seed
Vitamin B3 8.335 1.472 Sunflower seed
Vitamin B5 1.13 0.917 Sunflower seed
Vitamin B6 1.345 0.285 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 0.4 Papadum
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 4.455 1.084 Papadum
Monounsaturated Fat 18.528 0.532 Sunflower seed
Polyunsaturated fat 23.137 1.148 Sunflower seed
Tryptophan 0.348 0.266 Sunflower seed
Threonine 0.928 0.886 Sunflower seed
Isoleucine 1.139 1.303 Papadum
Leucine 1.659 2.115 Papadum
Lysine 0.937 1.695 Papadum
Methionine 0.494 0.372 Sunflower seed
Phenylalanine 1.169 1.491 Papadum
Valine 1.315 1.434 Papadum
Histidine 0.632 0.715 Papadum
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.