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  6. Crème caramel vs. Sunflower seeds

Crème caramel vs. Sunflower seeds — In-Depth Nutrition Comparison

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Significant differences between crème caramel and sunflower seeds

  • The amount of vitamin E, copper, vitamin B1, vitamin B6, manganese, phosphorus, selenium, magnesium, iron, and folate in sunflower seeds is higher than in crème caramel.
  • Sunflower seeds cover your daily vitamin E needs 233% more than crème caramel.
  • Crème caramel has a higher glycemic index. The glycemic index of crème caramel is 65, while the glycemic index of sunflower seeds is 20.

Specific food types used in this comparison are Desserts, flan, caramel custard, prepared-from-recipe and Seeds, sunflower seed kernels, dried.

Infographic

Crème caramel 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 6.4% 25% 10% 14% 9.3% 13% 41% 6.9% 1.3% 47%
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 +3511.1%
Contains more PotassiumPotassium +446.6%
Contains more IronIron +1281.6%
Contains more CopperCopper +6328.6%
Contains more ZincZinc +963.8%
Contains more PhosphorusPhosphorus +587.5%
Contains less SodiumSodium -83%
Contains more ManganeseManganese +19400%
Contains more SeleniumSelenium +509.2%
~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% 15% 4.6% 0% 8% 48% 1.5% 31% 10% 45% 0.5% 6.8% 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 +1433.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +15191.3%
Contains more Vitamin B1Vitamin B1 +4525%
Contains more Vitamin B2Vitamin B2 +69%
Contains more Vitamin B3Vitamin B3 +10064.6%
Contains more Vitamin B5Vitamin B5 +119.8%
Contains more Vitamin B6Vitamin B6 +2956.8%
Contains more FolateFolate +2422.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Crème caramel Sunflower seeds DV% diff.
Vitamin E 0.23mg 35.17mg 233%
Copper 0.028mg 1.8mg 197%
Polyunsaturated fat 0.392g 23.137g 152%
Vitamin B1 0.032mg 1.48mg 121%
Vitamin B6 0.044mg 1.345mg 100%
Manganese 0.01mg 1.95mg 84%
Phosphorus 96mg 660mg 81%
Selenium 8.7µg 53µg 81%
Magnesium 9mg 325mg 75%
Fats 4.03g 51.46g 73%
Iron 0.38mg 5.25mg 61%
Folate 9µg 227µg 55%
Vitamin B3 0.082mg 8.335mg 52%
Monounsaturated fat 1.266g 18.528g 43%
Zinc 0.47mg 5mg 41%
Fiber 0g 8.6g 34%
Protein 4.53g 20.78g 33%
Cholesterol 90mg 0mg 30%
Calories 145kcal 584kcal 22%
Potassium 118mg 645mg 16%
Vitamin B12 0.36µg 0µg 15%
Vitamin B5 0.514mg 1.13mg 12%
Saturated fat 1.799g 4.455g 12%
Vitamin B2 0.21mg 0.355mg 11%
Choline 55.1mg 10%
Vitamin A 46µg 3µg 5%
Sodium 53mg 9mg 2%
Vitamin C 0mg 1.4mg 2%
Calcium 83mg 78mg 1%
Carbs 22.78g 20g 1%
Net carbs 22.78g 11.4g N/A
Sugar 23.15g 2.62g N/A
Vitamin K 0.2µg 0µg 0%
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 0.001g 0.014g N/A
Omega-3 - DHA 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 23% 68%
Protein: 4.53 g
Fats: 4.03 g
Carbs: 22.78 g
Water: 68.05 g
Other: 0.61 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 +13.9%
Contains more WaterWater +1338.7%
Contains more ProteinProtein +358.7%
Contains more FatsFats +1176.9%
Contains more OtherOther +396.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 37% 11%
Saturated fat: Sat. Fat 1.799 g
Monounsaturated fat: Mono. Fat 1.266 g
Polyunsaturated fat: Poly. Fat 0.392 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 -59.6%
Contains more Mono. FatMonounsaturated fat +1363.5%
Contains more Poly. FatPolyunsaturated fat +5802.3%

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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. Crème caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167574/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.