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Cutlet vs. Sunflower seeds — In-Depth Nutrition Comparison

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Important differences between cutlet and sunflower seeds

  • Cutlet has more vitamin B3 and vitamin B2; however, sunflower seeds have more vitamin B1, vitamin E, phosphorus, magnesium, vitamin B6, folate, iron, and zinc.
  • Sunflower seeds' daily need coverage for vitamin B1 is 119% more.
  • Cutlet has 4 times more vitamin B2 than sunflower seeds. Cutlet has 1.33mg of vitamin B2, while sunflower seeds have 0.355mg.
  • Sunflower seeds have a higher glycemic index than cutlet.

The food varieties used in the comparison are WORTHINGTON Multigrain Cutlets, canned, unprepared and Seeds, sunflower seed kernels, dried.

Infographic

Cutlet vs Sunflower seeds 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.
Cutlet
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 6.6% 9.3% 64% 0% 27% 24% 48% 0% 0%
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 +10733.3%
Contains more CalciumCalcium +254.5%
Contains more PotassiumPotassium +514.3%
Contains more IronIron +208.8%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +1078.6%
Contains less SodiumSodium -97.6%

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.
Cutlet
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 0% 0% 362% 0% 13% 307% 493% 0% 115% 0% 0% 1.5% 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 B2Vitamin B2 +274.6%
Contains more Vitamin B3Vitamin B3 +215.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +94.4%
Contains more Vitamin B1Vitamin B1 +2860%
Contains more Vitamin B6Vitamin B6 +169%
Contains more FolateFolate +11250%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cutlet
2
23% 7% 67%
Protein: 23.29 g
Fats: 1.5 g
Carbs: 7.3 g
Water: 66.69 g
Other: 1.22 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 ProteinProtein +12.1%
Contains more WaterWater +1309.9%
Contains more FatsFats +3330.7%
Contains more CarbsCarbs +174%
Contains more OtherOther +148.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cutlet
1
23% 15% 62%
Saturated fat: Sat. Fat 0.3 g
Monounsaturated fat: Mono. Fat 0.2 g
Polyunsaturated fat: Poly. Fat 0.8 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 -93.3%
Contains more Mono. FatMonounsaturated fat +9164%
Contains more Poly. FatPolyunsaturated fat +2792.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cutlet Sunflower seeds
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cutlet Sunflower seeds DV% diff.
Copper 1.8mg 200%
Polyunsaturated fat 0.8g 23.137g 149%
Vitamin B1 0.05mg 1.48mg 119%
Vitamin E 18.09mg 35.17mg 114%
Vitamin B3 26.29mg 8.335mg 112%
Selenium 53µg 96%
Phosphorus 56mg 660mg 86%
Manganese 1.95mg 85%
Magnesium 3mg 325mg 77%
Fats 1.5g 51.46g 77%
Vitamin B2 1.33mg 0.355mg 75%
Vitamin B6 0.5mg 1.345mg 65%
Folate 2µg 227µg 56%
Monounsaturated fat 0.2g 18.528g 46%
Iron 1.7mg 5.25mg 44%
Zinc 1mg 5mg 36%
Vitamin B5 1.13mg 23%
Calories 117kcal 584kcal 23%
Saturated fat 0.3g 4.455g 19%
Sodium 371mg 9mg 16%
Fiber 4.5g 8.6g 16%
Potassium 105mg 645mg 16%
Choline 55.1mg 10%
Calcium 22mg 78mg 6%
Protein 23.29g 20.78g 5%
Carbs 7.3g 20g 4%
Vitamin C 0mg 1.4mg 2%
Net carbs 2.8g 11.4g N/A
Sugar 0.2g 2.62g N/A
Vitamin A 3µg 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 0.014g N/A

Which food is preferable for your diet?

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

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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
99%
Cutlet
146%
Sunflower seeds
Minerals Daily Need Coverage Score
18%
Cutlet
207%
Sunflower seeds

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 362mg)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Cutlet
Cutlet is lower in Sugar (difference - 2.42g)
Which food is lower in Saturated fat?
Cutlet
Cutlet is lower in Saturated fat (difference - 4.155g)
Which food is lower in glycemic index?
Cutlet
Cutlet is lower in glycemic index (difference - 20)
Which food is cheaper?
Cutlet
Cutlet is cheaper (difference - $1.6)
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. 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.