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Chicken sandwich vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are chicken sandwich and sunflower seeds different?

  • Sunflower seeds are higher than chicken sandwich in vitamin E, copper, vitamin B1, manganese, vitamin B6, magnesium, phosphorus, selenium, folate, and iron.
  • Sunflower seeds cover your daily need for vitamin E, 218% more than chicken sandwich.
  • Chicken sandwich has a higher glycemic index (74) than sunflower seeds (20).

Fast foods, chicken fillet sandwich, plain with pickles and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Chicken sandwich 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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
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 +1254.2%
Contains more CalciumCalcium +34.5%
Contains more PotassiumPotassium +163.3%
Contains more IronIron +196.6%
Contains more CopperCopper +2586.6%
Contains more ZincZinc +719.7%
Contains more PhosphorusPhosphorus +256.8%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +790.4%
Contains more SeleniumSelenium +166.3%

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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
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 DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +75%
Contains more Vitamin EVitamin E +1359.3%
Contains more Vitamin B1Vitamin B1 +543.5%
Contains more Vitamin B2Vitamin B2 +18.3%
Contains more Vitamin B6Vitamin B6 +251.2%
Contains more FolateFolate +383%
Contains more CholineCholine +56.1%
~equal in Vitamin A ~3µg
~equal in Vitamin B3 ~8.335mg
~equal in Vitamin B5 ~1.13mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 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 WaterWater +934.7%
Contains more ProteinProtein +27.6%
Contains more FatsFats +359.9%
Contains more OtherOther +12.2%
~equal in Carbs ~20g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 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 -52.3%
Contains more Mono. FatMonounsaturated fat +313.5%
Contains more Poly. FatPolyunsaturated fat +628.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
82% 6% 4% 5% 4%
Starch: 16.5 g
Sucrose: 1.15 g
Glucose: 0.79 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0.73 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +117.4%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chicken sandwich Sunflower seeds
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Chicken sandwich Sunflower seeds DV% diff.
Vitamin E 2.41mg 35.17mg 218%
Copper 0.067mg 1.8mg 193%
Polyunsaturated fat 3.177g 23.137g 133%
Vitamin B1 0.23mg 1.48mg 104%
Manganese 0.219mg 1.95mg 75%
Vitamin B6 0.383mg 1.345mg 74%
Magnesium 24mg 325mg 72%
Phosphorus 185mg 660mg 68%
Fats 11.19g 51.46g 62%
Selenium 19.9µg 53µg 60%
Folate 47µg 227µg 45%
Iron 1.77mg 5.25mg 44%
Zinc 0.61mg 5mg 40%
Monounsaturated fat 4.481g 18.528g 35%
Sodium 753mg 9mg 32%
Fiber 1.4g 8.6g 29%
Calories 250kcal 584kcal 17%
Potassium 245mg 645mg 12%
Cholesterol 35mg 0mg 12%
Saturated fat 2.123g 4.455g 11%
Protein 16.28g 20.78g 9%
Starch 16.5g 7%
Vitamin K 8.5µg 0µg 7%
Vitamin B12 0.13µg 0µg 5%
Choline 35.3mg 55.1mg 4%
Vitamin B2 0.3mg 0.355mg 4%
Vitamin B3 7.72mg 8.335mg 4%
Calcium 58mg 78mg 2%
Fructose 0.97g 1%
Vitamin B5 1.2mg 1.13mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin C 0.8mg 1.4mg 1%
Vitamin D 5IU 0IU 1%
Carbs 20.89g 20g 0%
Net carbs 19.49g 11.4g N/A
Sugar 3.64g 2.62g N/A
Vitamin A 3µg 3µg 0%
Trans fat 0.03g N/A
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.003g 0.014g N/A
Omega-3 - DHA 0.003g 0g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g 0g N/A
Omega-6 - Linoleic acid 2.884g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken sandwich 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
44%
Chicken sandwich
146%
Sunflower seeds
Minerals Daily Need Coverage Score
48%
Chicken sandwich
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 1.02g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 744mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 54)
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 is lower in Saturated fat?
Chicken sandwich
Chicken sandwich is lower in Saturated fat (difference - 2.332g)
Which food is cheaper?
Chicken sandwich
Chicken sandwich is cheaper (difference - $1.6)

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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.