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  6. Cookie dough vs. Sunflower seeds

Cookie dough vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are cookie dough and sunflower seeds different?

  • Sunflower seeds are higher than cookie dough in copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, manganese, folate, vitamin B3, and zinc.
  • Sunflower seeds cover your daily need for copper, 188% more than cookie dough.
  • Cookie dough has a higher glycemic index (54) than sunflower seeds (20).

Cookies, oatmeal, refrigerated dough and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Cookie dough 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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
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 +1060.7%
Contains more CalciumCalcium +151.6%
Contains more PotassiumPotassium +338.8%
Contains more IronIron +145.3%
Contains more CopperCopper +1536.4%
Contains more ZincZinc +681.3%
Contains more PhosphorusPhosphorus +534.6%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +154.9%
Contains more SeleniumSelenium +482.4%

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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 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 +33.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +532.5%
Contains more Vitamin B2Vitamin B2 +139.9%
Contains more Vitamin B3Vitamin B3 +346.9%
Contains more Vitamin B5Vitamin B5 +203.8%
Contains more Vitamin B6Vitamin B6 +3180.5%
Contains more FolateFolate +548.6%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cookie dough Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.11mg 1.8mg 188%
Polyunsaturated fat 2.592g 23.137g 137%
Vitamin B1 0.234mg 1.48mg 104%
Vitamin B6 0.041mg 1.345mg 100%
Selenium 9.1µg 53µg 80%
Phosphorus 104mg 660mg 79%
Magnesium 28mg 325mg 71%
Manganese 0.765mg 1.95mg 52%
Fats 18.9g 51.46g 50%
Folate 35µg 227µg 48%
Zinc 0.64mg 5mg 40%
Vitamin B3 1.865mg 8.335mg 40%
Iron 2.14mg 5.25mg 39%
Protein 5.4g 20.78g 31%
Fiber 2.5g 8.6g 24%
Monounsaturated fat 10.531g 18.528g 20%
Vitamin B2 0.148mg 0.355mg 16%
Vitamin B5 0.372mg 1.13mg 15%
Potassium 147mg 645mg 15%
Carbs 59.1g 20g 13%
Sodium 294mg 9mg 12%
Choline 55.1mg 10%
Calories 424kcal 584kcal 8%
Cholesterol 24mg 0mg 8%
Calcium 31mg 78mg 5%
Vitamin B12 0.04µg 0µg 2%
Vitamin C 0mg 1.4mg 2%
Saturated fat 4.751g 4.455g 1%
Net carbs 56.6g 11.4g N/A
Sugar 2.62g N/A
Vitamin A 4µg 3µg 0%
Tryptophan 0.088mg 0.348mg 0%
Threonine 0.177mg 0.928mg 0%
Isoleucine 0.227mg 1.139mg 0%
Leucine 0.414mg 1.659mg 0%
Lysine 0.257mg 0.937mg 0%
Methionine 0.122mg 0.494mg 0%
Phenylalanine 0.278mg 1.169mg 0%
Valine 0.291mg 1.315mg 0%
Histidine 0.125mg 0.632mg 0%
Omega-3 - EPA 0.001g 0.014g N/A
Omega-3 - DHA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 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 +195.5%
Contains more WaterWater +223.5%
Contains more ProteinProtein +284.8%
Contains more FatsFats +172.3%
Contains more OtherOther +133.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 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 more Mono. FatMonounsaturated fat +75.9%
Contains more Poly. FatPolyunsaturated fat +792.6%
~equal in Saturated fat ~4.455g

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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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.