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  6. Butter cookie vs. Sunflower seeds

Butter cookie vs. Sunflower seeds — In-Depth Nutrition Comparison

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Differences between butter cookie and sunflower seeds

  • Butter cookie contains less vitamin E, copper, vitamin B6, vitamin B1, selenium, phosphorus, manganese, magnesium, and zinc than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 231% higher.
  • Sunflower seeds have a lower glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of butter cookie is 55.

The food types used in this comparison are Cookies, butter, commercially prepared, enriched and Seeds, sunflower seed kernels, dried.

Infographic

Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
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 +2608.3%
Contains more CalciumCalcium +169%
Contains more PotassiumPotassium +481.1%
Contains more IronIron +136.5%
Contains more CopperCopper +800%
Contains more ZincZinc +1215.8%
Contains more PhosphorusPhosphorus +547.1%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +1047.1%
Contains more SeleniumSelenium +531%

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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
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 AVitamin A +5400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +5963.8%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +161.3%
Contains more Vitamin B5Vitamin B5 +131.6%
Contains more Vitamin B6Vitamin B6 +3636.1%
Contains more FolateFolate +198.7%
Contains more CholineCholine +747.7%
~equal in Vitamin B2 ~0.355mg

All nutrients comparison - raw data values

Nutrient Butter cookie Sunflower seeds DV% diff.
Vitamin E 0.58mg 35.17mg 231%
Copper 0.2mg 1.8mg 178%
Polyunsaturated fat 0.982g 23.137g 148%
Vitamin B6 0.036mg 1.345mg 101%
Vitamin B1 0.37mg 1.48mg 93%
Selenium 8.4µg 53µg 81%
Phosphorus 102mg 660mg 80%
Manganese 0.17mg 1.95mg 77%
Magnesium 12mg 325mg 75%
Fats 18.8g 51.46g 50%
Zinc 0.38mg 5mg 42%
Cholesterol 117mg 0mg 39%
Iron 2.22mg 5.25mg 38%
Folate 76µg 227µg 38%
Monounsaturated fat 5.522g 18.528g 33%
Vitamin B3 3.19mg 8.335mg 32%
Fiber 0.8g 8.6g 31%
Saturated fat 11.051g 4.455g 30%
Protein 6.1g 20.78g 29%
Vitamin A 165µg 3µg 18%
Potassium 111mg 645mg 16%
Carbs 68.9g 20g 16%
Vitamin B12 0.36µg 0µg 15%
Vitamin B5 0.488mg 1.13mg 13%
Sodium 282mg 9mg 12%
Choline 6.5mg 55.1mg 9%
Calories 467kcal 584kcal 6%
Calcium 29mg 78mg 5%
Vitamin B2 0.335mg 0.355mg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin D 16IU 0IU 2%
Vitamin C 0mg 1.4mg 2%
Vitamin K 1.7µg 0µg 1%
Net carbs 68.1g 11.4g N/A
Sugar 20.24g 2.62g N/A
Tryptophan 0.084mg 0.348mg 0%
Threonine 0.215mg 0.928mg 0%
Isoleucine 0.277mg 1.139mg 0%
Leucine 0.471mg 1.659mg 0%
Lysine 0.308mg 0.937mg 0%
Methionine 0.131mg 0.494mg 0%
Phenylalanine 0.299mg 1.169mg 0%
Valine 0.315mg 1.315mg 0%
Histidine 0.136mg 0.632mg 0%
Omega-3 - EPA 0.011g 0.014g N/A
Omega-3 - DHA 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 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 +244.5%
Contains more ProteinProtein +240.7%
Contains more FatsFats +173.7%
Contains more OtherOther +89.4%
~equal in Water ~4.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 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 -59.7%
Contains more Mono. FatMonounsaturated fat +235.5%
Contains more Poly. FatPolyunsaturated fat +2256.1%

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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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.