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  6. Gingerbread vs. Sunflower seeds

Gingerbread vs. Sunflower seeds — In-Depth Nutrition Comparison

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Important differences between gingerbread and sunflower seeds

  • Gingerbread has less copper, vitamin B1, vitamin B6, phosphorus, selenium, magnesium, manganese, folate, zinc, and vitamin B3.
  • Sunflower seeds' daily need coverage for copper is 178% more.
  • Gingerbread has a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are Cake, gingerbread, prepared from recipe and Seeds, sunflower seed kernels, dried.

Infographic

Gingerbread 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 50% 21% 39% 108% 65% 11% 23% 43% 89% 89%
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 +364.3%
Contains more PotassiumPotassium +46.9%
Contains more IronIron +82.3%
Contains more CopperCopper +823.1%
Contains more ZincZinc +1182.1%
Contains more PhosphorusPhosphorus +1122.2%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +185.5%
Contains more SeleniumSelenium +225.2%
~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 0.33% 4.7% 0% 0% 48% 37% 33% 23% 44% 7.5% 0% 25% 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 +366.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin B1Vitamin B1 +678.9%
Contains more Vitamin B2Vitamin B2 +119.1%
Contains more Vitamin B3Vitamin B3 +379.6%
Contains more Vitamin B5Vitamin B5 +201.3%
Contains more Vitamin B6Vitamin B6 +607.9%
Contains more FolateFolate +587.9%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Gingerbread Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.195mg 1.8mg 178%
Polyunsaturated fat 4.216g 23.137g 126%
Vitamin B1 0.19mg 1.48mg 108%
Vitamin B6 0.19mg 1.345mg 89%
Phosphorus 54mg 660mg 87%
Selenium 16.3µg 53µg 67%
Magnesium 70mg 325mg 61%
Manganese 0.683mg 1.95mg 55%
Fats 16.4g 51.46g 54%
Folate 33µg 227µg 49%
Zinc 0.39mg 5mg 42%
Vitamin B3 1.738mg 8.335mg 41%
Fiber 8.6g 34%
Protein 3.9g 20.78g 34%
Iron 2.88mg 5.25mg 30%
Monounsaturated fat 7.124g 18.528g 29%
Vitamin B5 0.375mg 1.13mg 15%
Vitamin B2 0.162mg 0.355mg 15%
Sodium 327mg 9mg 14%
Calories 356kcal 584kcal 11%
Cholesterol 32mg 0mg 11%
Carbs 49.2g 20g 10%
Choline 55.1mg 10%
Potassium 439mg 645mg 6%
Vitamin B12 0.06µg 0µg 3%
Saturated fat 4.122g 4.455g 2%
Vitamin A 14µg 3µg 1%
Calcium 71mg 78mg 1%
Vitamin C 0.1mg 1.4mg 1%
Net carbs 49.2g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.047mg 0.348mg 0%
Threonine 0.124mg 0.928mg 0%
Isoleucine 0.151mg 1.139mg 0%
Leucine 0.279mg 1.659mg 0%
Lysine 0.131mg 0.937mg 0%
Methionine 0.08mg 0.494mg 0%
Phenylalanine 0.195mg 1.169mg 0%
Valine 0.173mg 1.315mg 0%
Histidine 0.087mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0.003g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 16% 49% 28% 3%
Protein: 3.9 g
Fats: 16.4 g
Carbs: 49.2 g
Water: 28 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 +146%
Contains more WaterWater +492%
Contains more ProteinProtein +432.8%
Contains more FatsFats +213.8%
Contains more OtherOther +21.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 46% 27%
Saturated fat: Sat. Fat 4.122 g
Monounsaturated fat: Mono. Fat 7.124 g
Polyunsaturated fat: Poly. Fat 4.216 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 more Mono. FatMonounsaturated fat +160.1%
Contains more Poly. FatPolyunsaturated fat +448.8%
~equal in Saturated fat ~4.455g

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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. Gingerbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172702/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.