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  6. Apple pie vs. Sunflower seeds

Apple pie vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are apple pie and sunflower seeds different?

  • Sunflower seeds have more copper, vitamin B1, vitamin B6, phosphorus, manganese, magnesium, folate, iron, vitamin B3, and zinc than apple pie.
  • Daily need coverage for copper for sunflower seeds is 195% higher.
  • Sunflower seeds have a lower glycemic index (20) than apple pie (41).

Pie, apple, commercially prepared, unenriched flour and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Apple pie vs Sunflower seeds infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +4542.9%
Contains more CalciumCalcium +609.1%
Contains more PotassiumPotassium +892.3%
Contains more IronIron +333.9%
Contains more CopperCopper +3813%
Contains more ZincZinc +3025%
Contains more PhosphorusPhosphorus +2650%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +971.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +128.6%
Contains more Vitamin AVitamin A +866.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1004.5%
Contains more Vitamin B2Vitamin B2 +124.7%
Contains more Vitamin B3Vitamin B3 +642.2%
Contains more Vitamin B5Vitamin B5 +849.6%
Contains more Vitamin B6Vitamin B6 +3439.5%
Contains more FolateFolate +5575%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Apple pie Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.046mg 1.8mg 195%
Polyunsaturated fat 2.198g 23.137g 140%
Vitamin B1 0.134mg 1.48mg 112%
Vitamin B6 0.038mg 1.345mg 101%
Selenium 53µg 96%
Phosphorus 24mg 660mg 91%
Manganese 0.182mg 1.95mg 77%
Magnesium 7mg 325mg 76%
Fats 11g 51.46g 62%
Folate 4µg 227µg 56%
Iron 1.21mg 5.25mg 51%
Vitamin B3 1.123mg 8.335mg 45%
Zinc 0.16mg 5mg 44%
Protein 1.9g 20.78g 38%
Monounsaturated fat 4.388g 18.528g 35%
Fiber 1.6g 8.6g 28%
Vitamin B5 0.119mg 1.13mg 20%
Calories 237kcal 584kcal 17%
Potassium 65mg 645mg 17%
Vitamin B2 0.158mg 0.355mg 15%
Sodium 266mg 9mg 11%
Choline 55.1mg 10%
Calcium 11mg 78mg 7%
Carbs 34g 20g 5%
Vitamin A 29µg 3µg 3%
Saturated fat 3.797g 4.455g 3%
Vitamin C 3.2mg 1.4mg 2%
Net carbs 32.4g 11.4g N/A
Sugar 2.62g N/A
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.026mg 0.348mg 0%
Threonine 0.054mg 0.928mg 0%
Isoleucine 0.073mg 1.139mg 0%
Leucine 0.129mg 1.659mg 0%
Lysine 0.07mg 0.937mg 0%
Methionine 0.032mg 0.494mg 0%
Phenylalanine 0.088mg 1.169mg 0%
Valine 0.084mg 1.315mg 0%
Histidine 0.038mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +70%
Contains more WaterWater +1003.6%
Contains more ProteinProtein +993.7%
Contains more FatsFats +367.8%
Contains more OtherOther +236.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -14.8%
Contains more Mono. FatMonounsaturated fat +322.2%
Contains more Poly. FatPolyunsaturated fat +952.6%

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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. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.