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  6. Crouton vs. Sunflower seeds

Crouton vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are crouton and sunflower seeds different?

  • Sunflower seeds are higher than crouton in copper, vitamin B6, phosphorus, vitamin B1, magnesium, manganese, zinc, selenium, and folate.
  • Sunflower seeds cover your daily need for copper, 182% more than crouton.
  • Crouton contains 78 times more sodium than sunflower seeds. Crouton contains 698mg of sodium, while sunflower seeds contain 9mg.
  • Crouton has a higher glycemic index (72) than sunflower seeds (20).

Croutons, plain and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
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 +948.4%
Contains more PotassiumPotassium +420.2%
Contains more IronIron +28.7%
Contains more CopperCopper +1004.3%
Contains more ZincZinc +461.8%
Contains more PhosphorusPhosphorus +473.9%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +290%
Contains more SeleniumSelenium +41.3%
~equal in Calcium ~78mg

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +137.6%
Contains more Vitamin B2Vitamin B2 +30.5%
Contains more Vitamin B3Vitamin B3 +53.2%
Contains more Vitamin B5Vitamin B5 +163.4%
Contains more Vitamin B6Vitamin B6 +5073.1%
Contains more FolateFolate +72%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Crouton Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.163mg 1.8mg 182%
Polyunsaturated fat 1.273g 23.137g 146%
Vitamin B6 0.026mg 1.345mg 101%
Phosphorus 115mg 660mg 78%
Vitamin B1 0.623mg 1.48mg 71%
Magnesium 31mg 325mg 70%
Fats 6.6g 51.46g 69%
Manganese 0.5mg 1.95mg 63%
Monounsaturated fat 3.059g 18.528g 39%
Zinc 0.89mg 5mg 37%
Sodium 698mg 9mg 30%
Selenium 37.5µg 53µg 28%
Folate 132µg 227µg 24%
Protein 11.9g 20.78g 18%
Vitamin B3 5.439mg 8.335mg 18%
Carbs 73.5g 20g 18%
Iron 4.08mg 5.25mg 15%
Potassium 124mg 645mg 15%
Vitamin B5 0.429mg 1.13mg 14%
Fiber 5.1g 8.6g 14%
Saturated fat 1.51g 4.455g 13%
Choline 55.1mg 10%
Calories 407kcal 584kcal 9%
Vitamin B2 0.272mg 0.355mg 6%
Vitamin C 0mg 1.4mg 2%
Net carbs 68.4g 11.4g N/A
Calcium 76mg 78mg 0%
Sugar 2.62g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.14mg 0.348mg 0%
Threonine 0.337mg 0.928mg 0%
Isoleucine 0.456mg 1.139mg 0%
Leucine 0.832mg 1.659mg 0%
Lysine 0.278mg 0.937mg 0%
Methionine 0.211mg 0.494mg 0%
Phenylalanine 0.586mg 1.169mg 0%
Valine 0.514mg 1.315mg 0%
Histidine 0.255mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 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 +267.5%
Contains more WaterWater +16.3%
Contains more ProteinProtein +74.6%
Contains more FatsFats +679.7%
Contains more OtherOther +21.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 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 -66.1%
Contains more Mono. FatMonounsaturated fat +505.7%
Contains more Poly. FatPolyunsaturated fat +1717.5%

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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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.