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Chocolate brownie vs. Sunflower seeds — In-Depth Nutrition Comparison

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Significant differences between chocolate brownie and sunflower seeds

  • The amount of copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, manganese, folate, vitamin B3, and iron in sunflower seeds is higher than in chocolate brownie.
  • Sunflower seeds cover your daily copper needs 157% more than chocolate brownie.
  • Chocolate brownie has a higher glycemic index. The glycemic index of chocolate brownie is 42, while the glycemic index of sunflower seeds is 20.

Specific food types used in this comparison are Cookies, brownies, prepared from recipe and Seeds, sunflower seed kernels, dried.

Infographic

Chocolate brownie 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 38% 17% 16% 69% 129% 26% 57% 45% 77% 63%
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 +513.2%
Contains more CalciumCalcium +36.8%
Contains more PotassiumPotassium +266.5%
Contains more IronIron +185.3%
Contains more CopperCopper +363.9%
Contains more ZincZinc +415.5%
Contains more PhosphorusPhosphorus +400%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +232.2%
Contains more SeleniumSelenium +360.9%

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 1% 59% 0% 0% 35% 44% 18% 20% 22% 20% 0% 22% 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 AVitamin A +5766.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +366.7%
Contains more Vitamin B1Vitamin B1 +949.6%
Contains more Vitamin B2Vitamin B2 +86.8%
Contains more Vitamin B3Vitamin B3 +748.8%
Contains more Vitamin B5Vitamin B5 +244.5%
Contains more Vitamin B6Vitamin B6 +1330.9%
Contains more FolateFolate +682.8%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 29% 50% 13% 2%
Protein: 6.2 g
Fats: 29.1 g
Carbs: 50.2 g
Water: 12.6 g
Other: 1.9 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 +151%
Contains more WaterWater +166.4%
Contains more ProteinProtein +235.2%
Contains more FatsFats +76.8%
Contains more OtherOther +59.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 39% 34%
Saturated fat: Sat. Fat 7.319 g
Monounsaturated fat: Mono. Fat 10.839 g
Polyunsaturated fat: Poly. Fat 9.412 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 -39.1%
Contains more Mono. FatMonounsaturated fat +70.9%
Contains more Poly. FatPolyunsaturated fat +145.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chocolate brownie Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.388mg 1.8mg 157%
Vitamin B1 0.141mg 1.48mg 112%
Vitamin B6 0.094mg 1.345mg 96%
Polyunsaturated fat 9.412g 23.137g 92%
Selenium 11.5µg 53µg 75%
Phosphorus 132mg 660mg 75%
Magnesium 53mg 325mg 65%
Manganese 0.587mg 1.95mg 59%
Folate 29µg 227µg 50%
Vitamin B3 0.982mg 8.335mg 46%
Iron 1.84mg 5.25mg 43%
Zinc 0.97mg 5mg 37%
Fats 29.1g 51.46g 34%
Fiber 8.6g 34%
Protein 6.2g 20.78g 29%
Cholesterol 73mg 0mg 24%
Vitamin A 176µg 3µg 19%
Monounsaturated fat 10.839g 18.528g 19%
Vitamin B5 0.328mg 1.13mg 16%
Sodium 343mg 9mg 15%
Potassium 176mg 645mg 14%
Saturated fat 7.319g 4.455g 13%
Vitamin B2 0.19mg 0.355mg 13%
Choline 55.1mg 10%
Carbs 50.2g 20g 10%
Vitamin B12 0.16µg 0µg 7%
Calories 466kcal 584kcal 6%
Calcium 57mg 78mg 2%
Vitamin C 0.3mg 1.4mg 1%
Net carbs 50.2g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.078mg 0.348mg 0%
Threonine 0.228mg 0.928mg 0%
Isoleucine 0.265mg 1.139mg 0%
Leucine 0.447mg 1.659mg 0%
Lysine 0.283mg 0.937mg 0%
Methionine 0.132mg 0.494mg 0%
Phenylalanine 0.298mg 1.169mg 0%
Valine 0.323mg 1.315mg 0%
Histidine 0.136mg 0.632mg 0%
Omega-3 - EPA 0.001g 0.014g N/A
Omega-3 - DHA 0.006g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate brownie 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
18%
Chocolate brownie
146%
Sunflower seeds
Minerals Daily Need Coverage Score
54%
Chocolate brownie
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 334mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 2.864g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 22)
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 Sugar?
Chocolate brownie
Chocolate brownie is lower in Sugar (difference - 2.62g)
Which food is cheaper?
Chocolate brownie
Chocolate brownie 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. Chocolate brownie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174949/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.