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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.2 g
Fats:
29.1 g
Carbs:
50.2 g
Water:
12.6 g
Other:
1.9 g
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
Saturated fat:
Sat. Fat
7.319 g
Monounsaturated fat:
Mono. Fat
10.839 g
Polyunsaturated fat:
Poly. Fat
9.412 g
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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
146%
Minerals Daily Need Coverage Score
54%
207%
Comparison summary
Which food is lower in Cholesterol?
Sunflower seeds is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 334mg)
Which food is lower in Saturated fat?
Sunflower seeds is lower in Saturated fat (difference - 2.864g)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Chocolate brownie is lower in Sugar (difference - 2.62g)
Which food is cheaper?
Chocolate brownie is cheaper (difference - $1.6)