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Fruitcake vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the main differences between fruitcake and sunflower seeds?

  • Fruitcake has less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, folate, and vitamin B3 than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 228% higher.
  • Sunflower seeds have a lower glycemic index than fruitcake.

We used Cake, fruitcake, commercially prepared and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Fruitcake 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 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
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 +1931.3%
Contains more CalciumCalcium +136.4%
Contains more PotassiumPotassium +321.6%
Contains more IronIron +153.6%
Contains more CopperCopper +3500%
Contains more ZincZinc +1751.9%
Contains more PhosphorusPhosphorus +1169.2%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +786.4%
Contains more SeleniumSelenium +2550%

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 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
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 +133.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +180%
Contains more Vitamin EVitamin E +3807.8%
Contains more Vitamin B1Vitamin B1 +2860%
Contains more Vitamin B2Vitamin B2 +258.6%
Contains more Vitamin B3Vitamin B3 +953.7%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin B6Vitamin B6 +2823.9%
Contains more FolateFolate +1035%
Contains more CholineCholine +519.1%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 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 +208%
Contains more WaterWater +434.9%
Contains more ProteinProtein +616.6%
Contains more FatsFats +465.5%
Contains more OtherOther +175.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 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 -76.5%
Contains more Mono. FatMonounsaturated fat +341.1%
Contains more Poly. FatPolyunsaturated fat +596.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruitcake Sunflower seeds DV% diff.
Vitamin E 0.9mg 35.17mg 228%
Copper 0.05mg 1.8mg 194%
Polyunsaturated fat 3.323g 23.137g 132%
Vitamin B1 0.05mg 1.48mg 119%
Vitamin B6 0.046mg 1.345mg 100%
Selenium 2µg 53µg 93%
Phosphorus 52mg 660mg 87%
Manganese 0.22mg 1.95mg 75%
Magnesium 16mg 325mg 74%
Fats 9.1g 51.46g 65%
Folate 20µg 227µg 52%
Vitamin B3 0.791mg 8.335mg 47%
Zinc 0.27mg 5mg 43%
Iron 2.07mg 5.25mg 40%
Monounsaturated fat 4.2g 18.528g 36%
Protein 2.9g 20.78g 36%
Vitamin B2 0.099mg 0.355mg 20%
Fiber 3.7g 8.6g 20%
Vitamin B5 0.226mg 1.13mg 18%
Saturated fat 1.048g 4.455g 15%
Potassium 153mg 645mg 14%
Carbs 61.6g 20g 14%
Calories 324kcal 584kcal 13%
Choline 8.9mg 55.1mg 8%
Calcium 33mg 78mg 5%
Sodium 101mg 9mg 4%
Cholesterol 5mg 0mg 2%
Vitamin K 1.5µg 0µg 1%
Vitamin C 0.5mg 1.4mg 1%
Net carbs 57.9g 11.4g N/A
Sugar 27.42g 2.62g N/A
Vitamin A 7µg 3µg 0%
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.042mg 0.348mg 0%
Threonine 0.102mg 0.928mg 0%
Isoleucine 0.121mg 1.139mg 0%
Leucine 0.206mg 1.659mg 0%
Lysine 0.121mg 0.937mg 0%
Methionine 0.059mg 0.494mg 0%
Phenylalanine 0.14mg 1.169mg 0%
Valine 0.144mg 1.315mg 0%
Histidine 0.071mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0.001g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruitcake 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
9%
Fruitcake
146%
Sunflower seeds
Minerals Daily Need Coverage Score
21%
Fruitcake
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 24.8g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 92mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Saturated fat?
Fruitcake
Fruitcake is lower in Saturated fat (difference - 3.407g)
Which food is cheaper?
Fruitcake
Fruitcake is cheaper (difference - $1.6)

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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.