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  6. Ice cream sandwich vs. Sunflower seeds

Ice cream sandwich vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between ice cream sandwich and sunflower seeds

  • Sunflower seeds are richer than ice cream sandwich in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, manganese, iron, and folate.
  • Daily need coverage for vitamin E for sunflower seeds is 232% higher.
  • Sunflower seeds have a lower glycemic index than ice cream sandwich.

Food types used in this article are Ice cream sandwich and Seeds, sunflower seed kernels, dried.

Infographic

Ice cream sandwich 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 21% 26% 10% 9.8% 85% 16% 31% 17% 50% 17%
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 +1020.7%
Contains more PotassiumPotassium +460.9%
Contains more IronIron +1919.2%
Contains more CopperCopper +608.7%
Contains more ZincZinc +733.3%
Contains more PhosphorusPhosphorus +816.7%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +411.8%
Contains more SeleniumSelenium +1609.7%
~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% 29% 8% 0% 28% 34% 29% 13% 6.5% 6.3% 3.3% 26% 4.4%
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 +2766.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +8692.5%
Contains more Vitamin B1Vitamin B1 +1233.3%
Contains more Vitamin B2Vitamin B2 +143.2%
Contains more Vitamin B3Vitamin B3 +432.2%
Contains more Vitamin B5Vitamin B5 +440.7%
Contains more Vitamin B6Vitamin B6 +4703.6%
Contains more FolateFolate +567.6%
Contains more CholineCholine +588.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ice cream sandwich Sunflower seeds DV% diff.
Vitamin E 0.4mg 35.17mg 232%
Copper 0.254mg 1.8mg 172%
Polyunsaturated fat 2.272g 23.137g 139%
Vitamin B1 0.111mg 1.48mg 114%
Vitamin B6 0.028mg 1.345mg 101%
Selenium 3.1µg 53µg 91%
Phosphorus 72mg 660mg 84%
Magnesium 29mg 325mg 70%
Manganese 0.381mg 1.95mg 68%
Fats 8.57g 51.46g 66%
Iron 0.26mg 5.25mg 62%
Folate 34µg 227µg 48%
Vitamin B3 1.566mg 8.335mg 42%
Zinc 0.6mg 5mg 40%
Monounsaturated fat 2.661g 18.528g 40%
Fiber 0g 8.6g 34%
Protein 4.29g 20.78g 33%
Vitamin B5 0.209mg 1.13mg 18%
Calories 237kcal 584kcal 17%
Vitamin B2 0.146mg 0.355mg 16%
Potassium 115mg 645mg 16%
Saturated fat 2.317g 4.455g 10%
Vitamin A 86µg 3µg 9%
Choline 8mg 55.1mg 9%
Cholesterol 21mg 0mg 7%
Carbs 37.14g 20g 6%
Sodium 129mg 9mg 5%
Vitamin C 0mg 1.4mg 2%
Vitamin B12 0.05µg 0µg 2%
Vitamin K 1.3µg 0µg 1%
Caffeine 4mg 0mg 1%
Calcium 86mg 78mg 1%
Net carbs 37.14g 11.4g N/A
Sugar 18.57g 2.62g N/A
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 0.002g 0.014g N/A
Omega-3 - DHA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 9% 37% 49%
Protein: 4.29 g
Fats: 8.57 g
Carbs: 37.14 g
Water: 48.9 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 +85.7%
Contains more WaterWater +933.8%
Contains more ProteinProtein +384.4%
Contains more FatsFats +500.5%
Contains more OtherOther +175.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 37% 31%
Saturated fat: Sat. Fat 2.317 g
Monounsaturated fat: Mono. Fat 2.661 g
Polyunsaturated fat: Poly. Fat 2.272 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 -48%
Contains more Mono. FatMonounsaturated fat +596.3%
Contains more Poly. FatPolyunsaturated fat +918.4%

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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. Ice cream sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172226/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.