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  6. Wheat Bread vs. Sunflower seeds

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

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Differences between wheat Bread and sunflower seeds

  • Wheat Bread contains less vitamin E, copper, vitamin B6, vitamin B1, phosphorus, magnesium, selenium, folate, and zinc than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 233% higher.
  • Sunflower seeds contain 67 times less sodium than wheat Bread. Wheat Bread contains 601mg of sodium, while sunflower seeds contain 9mg.
  • Sunflower seeds have a lower glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of wheat Bread is 60.

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

Infographic

Wheat Bread vs Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 CalciumCalcium +111.5%
Contains more MagnesiumMagnesium +450.8%
Contains more PotassiumPotassium +189.2%
Contains more IronIron +28.4%
Contains more CopperCopper +809.1%
Contains more ZincZinc +240.1%
Contains more PhosphorusPhosphorus +251.1%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +41.6%
Contains more SeleniumSelenium +58.7%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 KVitamin K +∞%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +14554.2%
Contains more Vitamin B1Vitamin B1 +237.1%
Contains more Vitamin B3Vitamin B3 +33.4%
Contains more Vitamin B5Vitamin B5 +147.8%
Contains more Vitamin B6Vitamin B6 +779.1%
Contains more FolateFolate +164%
Contains more CholineCholine +149.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.355mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +178.9%
Contains more WaterWater +412.3%
Contains more ProteinProtein +60.3%
Contains more FatsFats +1105.2%
~equal in Other ~3.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 -77.8%
Contains more Mono. FatMonounsaturated fat +1718.3%
Contains more Poly. FatPolyunsaturated fat +1245.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Sunflower seeds
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 Wheat Bread Sunflower seeds DV% diff.
Vitamin E 0.24mg 35.17mg 233%
Copper 0.198mg 1.8mg 178%
Polyunsaturated fat 1.72g 23.137g 143%
Vitamin B6 0.153mg 1.345mg 92%
Vitamin B1 0.439mg 1.48mg 87%
Fats 4.27g 51.46g 73%
Phosphorus 188mg 660mg 67%
Magnesium 59mg 325mg 63%
Monounsaturated fat 1.019g 18.528g 44%
Selenium 33.4µg 53µg 36%
Folate 86µg 227µg 35%
Zinc 1.47mg 5mg 32%
Sodium 601mg 9mg 26%
Manganese 1.377mg 1.95mg 25%
Fiber 4.7g 8.6g 16%
Saturated fat 0.989g 4.455g 16%
Protein 12.96g 20.78g 16%
Iron 4.09mg 5.25mg 15%
Calories 313kcal 584kcal 14%
Vitamin B3 6.25mg 8.335mg 13%
Vitamin B5 0.456mg 1.13mg 13%
Potassium 223mg 645mg 12%
Carbs 55.77g 20g 12%
Calcium 165mg 78mg 9%
Choline 22.1mg 55.1mg 6%
Vitamin K 5.7µg 0µg 5%
Vitamin B2 0.382mg 0.355mg 2%
Vitamin C 0.2mg 1.4mg 1%
Net carbs 51.07g 11.4g N/A
Sugar 6.42g 2.62g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.092mg 0.348mg 0%
Threonine 0.299mg 0.928mg 0%
Isoleucine 0.258mg 1.139mg 0%
Leucine 0.461mg 1.659mg 0%
Lysine 0.215mg 0.937mg 0%
Methionine 0.105mg 0.494mg 0%
Phenylalanine 0.315mg 1.169mg 0%
Valine 0.31mg 1.315mg 0%
Histidine 0.15mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Wheat Bread
146%
Sunflower seeds
Minerals Daily Need Coverage Score
89%
Wheat Bread
207%
Sunflower seeds

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 seeds
Sunflower seeds is lower in Sugar (difference - 3.8g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 592mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds 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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.