Cream cracker vs. Sunflower seeds — In-Depth Nutrition Comparison
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What are the differences between cream cracker and sunflower seeds?
- Sunflower seeds are richer than cream cracker in vitamin E, copper, vitamin B1, vitamin B6, phosphorus, selenium, magnesium, manganese, and zinc.
- Sunflower seeds' daily need coverage for vitamin E is 224% more.
- Cream cracker has 128 times more sodium than sunflower seeds. While cream cracker has 1148mg of sodium, sunflower seeds have only 9mg.
- The glycemic index of sunflower seeds is lower.
We used Crackers, cream, GAMESA SABROSAS and Seeds, sunflower seed kernels, dried types in this article.
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 IronIron | +40.6% |
| Contains more MagnesiumMagnesium | +1200% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +400% |
| Contains more CopperCopper | +1521.6% |
| Contains more ZincZinc | +657.6% |
| Contains more PhosphorusPhosphorus | +573.5% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +150.6% |
| Contains more SeleniumSelenium | +457.9% |
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 B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +2111.9% |
| Contains more Vitamin B1Vitamin B1 | +396.6% |
| Contains more Vitamin B2Vitamin B2 | +47.9% |
| Contains more Vitamin B3Vitamin B3 | +64.1% |
| Contains more Vitamin B5Vitamin B5 | +144.6% |
| Contains more Vitamin B6Vitamin B6 | +1969.2% |
| Contains more FolateFolate | +52.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 1.59mg | 35.17mg | 224% |
| Copper | 0.111mg | 1.8mg | 188% |
| Polyunsaturated fat | 2.45g | 23.137g | 138% |
| Vitamin B1 | 0.298mg | 1.48mg | 99% |
| Vitamin B6 | 0.065mg | 1.345mg | 98% |
| Phosphorus | 98mg | 660mg | 80% |
| Selenium | 9.5µg | 53µg | 79% |
| Magnesium | 25mg | 325mg | 71% |
| Manganese | 0.778mg | 1.95mg | 51% |
| Sodium | 1148mg | 9mg | 50% |
| Fats | 20.37g | 51.46g | 48% |
| Zinc | 0.66mg | 5mg | 39% |
| Protein | 7.01g | 20.78g | 28% |
| Iron | 7.38mg | 5.25mg | 27% |
| Fiber | 2.4g | 8.6g | 25% |
| Starch | 51.87g | 21% | |
| Folate | 149µg | 227µg | 20% |
| Monounsaturated fat | 10.625g | 18.528g | 20% |
| Vitamin B3 | 5.08mg | 8.335mg | 20% |
| Vitamin B12 | 0.46µg | 0µg | 19% |
| Vitamin K | 17.9µg | 0µg | 15% |
| Potassium | 129mg | 645mg | 15% |
| Carbs | 64.55g | 20g | 15% |
| Vitamin B5 | 0.462mg | 1.13mg | 13% |
| Choline | 55.1mg | 10% | |
| Vitamin B2 | 0.24mg | 0.355mg | 9% |
| Calories | 484kcal | 584kcal | 5% |
| Calcium | 26mg | 78mg | 5% |
| Saturated fat | 5.362g | 4.455g | 4% |
| Vitamin C | 1.4mg | 2% | |
| Fructose | 0.95g | 1% | |
| Net carbs | 62.15g | 11.4g | N/A |
| Sugar | 9.37g | 2.62g | N/A |
| Vitamin A | 3µg | 0% | |
| Trans fat | 3.969g | N/A | |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0% | |
| Isoleucine | 1.139mg | 0% | |
| Leucine | 1.659mg | 0% | |
| Lysine | 0.937mg | 0% | |
| Methionine | 0.494mg | 0% | |
| Phenylalanine | 1.169mg | 0% | |
| Valine | 1.315mg | 0% | |
| Histidine | 0.632mg | 0% | |
| Omega-3 - EPA | 0g | 0.014g | N/A |
| Omega-3 - ALA | 0.045g | N/A | |
| Omega-6 - Linoleic acid | 1.542g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.01 g
Fats:
20.37 g
Carbs:
64.55 g
Water:
4.45 g
Other:
3.62 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more CarbsCarbs | +222.8% |
| Contains more OtherOther | +19.5% |
| Contains more ProteinProtein | +196.4% |
| Contains more FatsFats | +152.6% |
~equal in
Water
~4.73g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.362 g
Monounsaturated fat:
Mono. Fat
10.625 g
Polyunsaturated fat:
Poly. Fat
2.45 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 | -16.9% |
| Contains more Mono. FatMonounsaturated fat | +74.4% |
| Contains more Poly. FatPolyunsaturated fat | +844.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
51.87 g
Sucrose:
6.22 g
Glucose:
0.92 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
1.27 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 | +148.8% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
