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  6. English muffin vs. Sunflower seeds

English muffin vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on differences between English muffins and sunflower seeds

  • Sunflower seeds are higher than English muffins in copper, vitamin B1, vitamin B6, phosphorus, magnesium, manganese, iron, folate, vitamin B3, and zinc.
  • Sunflower seeds cover your daily copper needs 186% more than English muffins.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Seeds, sunflower seed kernels, dried.

Infographic

English muffin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 16% 12% 33% 43% 19% 57% 61% 47% 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 +1447.6%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +392.4%
Contains more IronIron +489.9%
Contains more CopperCopper +1295.3%
Contains more ZincZinc +614.3%
Contains more PhosphorusPhosphorus +396.2%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +446.2%

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 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 B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +717.7%
Contains more Vitamin B2Vitamin B2 +130.5%
Contains more Vitamin B3Vitamin B3 +432.2%
Contains more Vitamin B5Vitamin B5 +153.4%
Contains more Vitamin B6Vitamin B6 +3027.9%
Contains more FolateFolate +513.5%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.129mg 1.8mg 186%
Polyunsaturated fat 0.888g 23.137g 148%
Vitamin B1 0.181mg 1.48mg 108%
Vitamin B6 0.043mg 1.345mg 100%
Selenium 53µg 96%
Fats 1.8g 51.46g 76%
Phosphorus 133mg 660mg 75%
Magnesium 21mg 325mg 72%
Manganese 0.357mg 1.95mg 69%
Iron 0.89mg 5.25mg 55%
Folate 37µg 227µg 48%
Monounsaturated fat 0.302g 18.528g 46%
Vitamin B3 1.566mg 8.335mg 42%
Zinc 0.7mg 5mg 39%
Protein 7.7g 20.78g 26%
Fiber 2.7g 8.6g 24%
Sodium 464mg 9mg 20%
Saturated fat 0.259g 4.455g 19%
Calories 235kcal 584kcal 17%
Vitamin B2 0.154mg 0.355mg 15%
Potassium 131mg 645mg 15%
Vitamin B5 0.446mg 1.13mg 14%
Choline 55.1mg 10%
Carbs 46g 20g 9%
Calcium 52mg 78mg 3%
Vitamin B12 0.04µg 0µg 2%
Vitamin C 0.1mg 1.4mg 1%
Net carbs 43.3g 11.4g N/A
Sugar 2.62g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.092mg 0.348mg 0%
Threonine 0.242mg 0.928mg 0%
Isoleucine 0.315mg 1.139mg 0%
Leucine 0.553mg 1.659mg 0%
Lysine 0.241mg 0.937mg 0%
Methionine 0.139mg 0.494mg 0%
Phenylalanine 0.379mg 1.169mg 0%
Valine 0.353mg 1.315mg 0%
Histidine 0.17mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 +130%
Contains more WaterWater +790.1%
Contains more ProteinProtein +169.9%
Contains more FatsFats +2758.9%
Contains more OtherOther +26.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 -94.2%
Contains more Mono. FatMonounsaturated fat +6035.1%
Contains more Poly. FatPolyunsaturated fat +2505.5%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.