Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Crackers vs. Sunflower seeds — In-Depth Nutrition Comparison

Compare

A recap on differences between crackers and sunflower seeds

  • Crackers are higher in vitamin K, yet sunflower seeds are higher in vitamin E, copper, vitamin B6, vitamin B1, selenium, magnesium, manganese, phosphorus, and zinc.
  • Sunflower seeds cover your daily vitamin E needs 214% more than crackers.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Crackers, standard snack-type, regular and Seeds, sunflower seed kernels, dried.

Infographic

Crackers vs Sunflower seeds infographic
Infographic link

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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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 CalciumCalcium +53.8%
Contains more MagnesiumMagnesium +1705.6%
Contains more PotassiumPotassium +446.6%
Contains more IronIron +30.3%
Contains more CopperCopper +1630.8%
Contains more ZincZinc +920.4%
Contains more PhosphorusPhosphorus +166.1%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +297.1%
Contains more SeleniumSelenium +691%

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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 B2Vitamin B2 +28.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1060.7%
Contains more Vitamin B1Vitamin B1 +255.8%
Contains more Vitamin B3Vitamin B3 +91.5%
Contains more Vitamin B5Vitamin B5 +171%
Contains more Vitamin B6Vitamin B6 +2034.9%
Contains more FolateFolate +146.7%
Contains more CholineCholine +474%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +206.5%
Contains more ProteinProtein +213%
Contains more FatsFats +94.7%
Contains more WaterWater +50.6%
Contains more OtherOther +21.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 -19.9%
Contains more Mono. FatMonounsaturated fat +182.7%
Contains more Poly. FatPolyunsaturated fat +76.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 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 SucroseSucrose +178%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~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.
Crackers Sunflower seeds
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Crackers Sunflower seeds DV% diff.
Vitamin E 3.03mg 35.17mg 214%
Copper 0.104mg 1.8mg 188%
Vitamin B6 0.063mg 1.345mg 99%
Vitamin B1 0.416mg 1.48mg 89%
Selenium 6.7µg 53µg 84%
Magnesium 18mg 325mg 73%
Polyunsaturated fat 13.137g 23.137g 67%
Manganese 0.491mg 1.95mg 63%
Phosphorus 248mg 660mg 59%
Vitamin K 69.3µg 0µg 58%
Zinc 0.49mg 5mg 41%
Fats 26.43g 51.46g 39%
Folate 92µg 227µg 34%
Sodium 726mg 9mg 31%
Monounsaturated fat 6.553g 18.528g 30%
Protein 6.64g 20.78g 28%
Fiber 2.3g 8.6g 25%
Vitamin B3 4.352mg 8.335mg 25%
Starch 49.69g 20%
Potassium 118mg 645mg 16%
Iron 4.03mg 5.25mg 15%
Carbs 61.3g 20g 14%
Vitamin B5 0.417mg 1.13mg 14%
Choline 9.6mg 55.1mg 8%
Vitamin B2 0.456mg 0.355mg 8%
Saturated fat 5.562g 4.455g 5%
Calories 510kcal 584kcal 4%
Calcium 120mg 78mg 4%
Vitamin C 0mg 1.4mg 2%
Net carbs 59g 11.4g N/A
Sugar 8.18g 2.62g N/A
Vitamin A 0µg 3µg 0%
Trans fat 1.076g N/A
Tryptophan 0.084mg 0.348mg 0%
Threonine 0.193mg 0.928mg 0%
Isoleucine 0.246mg 1.139mg 0%
Leucine 0.471mg 1.659mg 0%
Lysine 0.103mg 0.937mg 0%
Methionine 0.112mg 0.494mg 0%
Phenylalanine 0.331mg 1.169mg 0%
Valine 0.294mg 1.315mg 0%
Histidine 0.145mg 0.632mg 0%
Fructose 0.29g 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g 0g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
49%
Crackers
146%
Sunflower seeds
Minerals Daily Need Coverage Score
56%
Crackers
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 5.56g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 717mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 1.107g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 43)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.8)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.