Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Gratin
  5. Compare
  6. Gratin vs. Sunflower seeds

Gratin vs. Sunflower seeds — In-Depth Nutrition Comparison

Compare

How are gratin and sunflower seeds different?

  • Sunflower seeds have more copper, vitamin B1, selenium, vitamin B6, phosphorus, manganese, magnesium, iron, folate, and vitamin B3 than gratin.
  • Daily need coverage for copper for sunflower seeds is 182% higher.

Potatoes, au gratin, home-prepared from recipe using butter and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Gratin 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.
Gratin
Gratin
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
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 CalciumCalcium +52.6%
Contains more MagnesiumMagnesium +1525%
Contains more PotassiumPotassium +62.9%
Contains more IronIron +720.3%
Contains more CopperCopper +1025%
Contains more ZincZinc +624.6%
Contains more PhosphorusPhosphorus +484.1%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1111.2%
Contains more SeleniumSelenium +1863%

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.
Gratin
Gratin
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 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 CVitamin C +607.1%
Contains more Vitamin AVitamin A +2033.3%
Contains more Vitamin B1Vitamin B1 +2212.5%
Contains more Vitamin B2Vitamin B2 +206%
Contains more Vitamin B3Vitamin B3 +739.4%
Contains more Vitamin B5Vitamin B5 +192%
Contains more Vitamin B6Vitamin B6 +673%
Contains more FolateFolate +1963.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Gratin Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.16mg 1.8mg 182%
Polyunsaturated fat 0.276g 23.137g 152%
Vitamin B1 0.064mg 1.48mg 118%
Selenium 2.7µg 53µg 91%
Vitamin B6 0.174mg 1.345mg 90%
Phosphorus 113mg 660mg 78%
Manganese 0.161mg 1.95mg 78%
Magnesium 20mg 325mg 73%
Fats 7.59g 51.46g 67%
Iron 0.64mg 5.25mg 58%
Folate 11µg 227µg 54%
Vitamin B3 0.993mg 8.335mg 46%
Monounsaturated fat 2.149g 18.528g 41%
Zinc 0.69mg 5mg 39%
Protein 5.06g 20.78g 31%
Fiber 1.8g 8.6g 27%
Calories 132kcal 584kcal 23%
Sodium 433mg 9mg 18%
Vitamin B2 0.116mg 0.355mg 18%
Vitamin B5 0.387mg 1.13mg 15%
Choline 55.1mg 10%
Vitamin C 9.9mg 1.4mg 9%
Cholesterol 23mg 0mg 8%
Vitamin A 64µg 3µg 7%
Potassium 396mg 645mg 7%
Calcium 119mg 78mg 4%
Carbs 11.27g 20g 3%
Saturated fat 4.733g 4.455g 1%
Net carbs 9.47g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.07mg 0.348mg 0%
Threonine 0.192mg 0.928mg 0%
Isoleucine 0.284mg 1.139mg 0%
Leucine 0.443mg 1.659mg 0%
Lysine 0.381mg 0.937mg 0%
Methionine 0.117mg 0.494mg 0%
Phenylalanine 0.254mg 1.169mg 0%
Valine 0.325mg 1.315mg 0%
Histidine 0.151mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
Gratin
1
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 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 WaterWater +1464.5%
Contains more ProteinProtein +310.7%
Contains more FatsFats +578%
Contains more CarbsCarbs +77.5%
Contains more OtherOther +45.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
Gratin
0
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 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 +762.2%
Contains more Poly. FatPolyunsaturated fat +8283%
~equal in Saturated fat ~4.455g

People also compare

Gratin
Gratin vs Corn raw
Corn raw
Gratin
Gratin vs Sweet potato
Sweet potato
Gratin
Gratin vs Tomato
Tomato
Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.