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  6. Chocolate chip cookie vs. Sunflower seeds

Chocolate chip cookie vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between chocolate chip cookie and sunflower seeds

  • Sunflower seeds are richer than chocolate chip cookie in copper, vitamin B1, vitamin B6, phosphorus, selenium, magnesium, manganese, folate, and vitamin B3.
  • Daily need coverage for copper for sunflower seeds is 157% higher.
  • Chocolate chip cookie contains 3 times more saturated fat than sunflower seeds. Chocolate chip cookie contains 14.071g of saturated fat, while sunflower seeds contain 4.455g.
  • Sunflower seeds have a lower glycemic index than chocolate chip cookie.

Food types used in this article are Cookies, chocolate chip, prepared from recipe, made with butter and Seeds, sunflower seed kernels, dried.

Infographic

Chocolate chip 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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
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 +490.9%
Contains more CalciumCalcium +105.3%
Contains more PotassiumPotassium +191.9%
Contains more IronIron +111.7%
Contains more CopperCopper +366.3%
Contains more ZincZinc +431.9%
Contains more PhosphorusPhosphorus +560%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +194.1%
Contains more SeleniumSelenium +373.2%

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% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 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 +4533.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin B1Vitamin B1 +704.3%
Contains more Vitamin B2Vitamin B2 +100.6%
Contains more Vitamin B3Vitamin B3 +510.6%
Contains more Vitamin B5Vitamin B5 +336.3%
Contains more Vitamin B6Vitamin B6 +1501.2%
Contains more FolateFolate +587.9%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Chocolate chip cookie Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.386mg 1.8mg 157%
Polyunsaturated fat 4.541g 23.137g 124%
Vitamin B1 0.184mg 1.48mg 108%
Vitamin B6 0.084mg 1.345mg 97%
Phosphorus 100mg 660mg 80%
Selenium 11.2µg 53µg 76%
Magnesium 55mg 325mg 64%
Manganese 0.663mg 1.95mg 56%
Folate 33µg 227µg 49%
Saturated fat 14.071g 4.455g 44%
Vitamin B3 1.365mg 8.335mg 44%
Zinc 0.94mg 5mg 37%
Fats 28.4g 51.46g 35%
Iron 2.48mg 5.25mg 35%
Fiber 8.6g 34%
Protein 5.7g 20.78g 30%
Monounsaturated fat 8.241g 18.528g 26%
Cholesterol 70mg 0mg 23%
Vitamin B5 0.259mg 1.13mg 17%
Vitamin A 139µg 3µg 15%
Vitamin B2 0.177mg 0.355mg 14%
Sodium 341mg 9mg 14%
Carbs 58.2g 20g 13%
Potassium 221mg 645mg 12%
Choline 55.1mg 10%
Calories 488kcal 584kcal 5%
Calcium 38mg 78mg 4%
Vitamin B12 0.08µg 0µg 3%
Vitamin C 0.2mg 1.4mg 1%
Net carbs 58.2g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.072mg 0.348mg 0%
Threonine 0.191mg 0.928mg 0%
Isoleucine 0.224mg 1.139mg 0%
Leucine 0.391mg 1.659mg 0%
Lysine 0.214mg 0.937mg 0%
Methionine 0.106mg 0.494mg 0%
Phenylalanine 0.27mg 1.169mg 0%
Valine 0.279mg 1.315mg 0%
Histidine 0.123mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0.003g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 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 +191%
Contains more WaterWater +20.5%
Contains more ProteinProtein +264.6%
Contains more FatsFats +81.2%
Contains more OtherOther +51.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 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 -68.3%
Contains more Mono. FatMonounsaturated fat +124.8%
Contains more Poly. FatPolyunsaturated fat +409.5%

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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. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.