Crackers vs. Sunflower seeds — In-Depth Nutrition Comparison
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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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
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
Saturated fat:
Sat. Fat
5.562 g
Monounsaturated fat:
Mono. Fat
6.553 g
Polyunsaturated fat:
Poly. Fat
13.137 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 | -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
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
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.
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| Lower in Sugar |
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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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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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
49%
146%
Minerals Daily Need Coverage Score
56%
207%
Comparison summary
Which food is lower in Sugar?
Sunflower seeds is lower in Sugar (difference - 5.56g)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 717mg)
Which food is lower in Saturated fat?
Sunflower seeds is lower in Saturated fat (difference - 1.107g)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 43)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $0.8)
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 contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)