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Lasagne vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between lasagne and sunflower seeds

  • Lasagne has less vitamin E, copper, vitamin B1, vitamin B6, phosphorus, manganese, magnesium, selenium, iron, and folate than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 229% more than lasagne.

These are the specific foods used in this comparison Lasagna with meat sauce, frozen, prepared and Seeds, sunflower seed kernels, dried.

Infographic

Lasagne 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 14% 26% 17% 27% 30% 24% 49% 49% 25% 87%
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 +12.8%
Contains more MagnesiumMagnesium +1525%
Contains more PotassiumPotassium +229.1%
Contains more IronIron +639.4%
Contains more CopperCopper +1900%
Contains more ZincZinc +474.7%
Contains more PhosphorusPhosphorus +473.9%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +910.4%
Contains more SeleniumSelenium +233.3%

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 8.3% 14% 17% 0% 18% 17% 29% 19% 28% 41% 18% 18% 13%
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 +78.6%
Contains more Vitamin AVitamin A +1266.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +4037.6%
Contains more Vitamin B1Vitamin B1 +2014.3%
Contains more Vitamin B2Vitamin B2 +379.7%
Contains more Vitamin B3Vitamin B3 +445.5%
Contains more Vitamin B5Vitamin B5 +249.8%
Contains more Vitamin B6Vitamin B6 +1002.5%
Contains more FolateFolate +845.8%
Contains more CholineCholine +137.5%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 15% 71%
Protein: 7.28 g
Fats: 4.92 g
Carbs: 15.36 g
Water: 70.87 g
Other: 1.57 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 +1398.3%
Contains more ProteinProtein +185.4%
Contains more FatsFats +945.9%
Contains more CarbsCarbs +30.2%
Contains more OtherOther +93%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 2.348 g
Monounsaturated fat: Mono. Fat 1.758 g
Polyunsaturated fat: Poly. Fat 0.433 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 -47.3%
Contains more Mono. FatMonounsaturated fat +953.9%
Contains more Poly. FatPolyunsaturated fat +5243.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
76% 4% 7% 8% 5%
Starch: 9.83 g
Sucrose: 0.54 g
Glucose: 0.93 g
Fructose: 1.04 g
Lactose: 0.6 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more SucroseSucrose +363%
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lasagne Sunflower seeds DV% diff.
Vitamin E 0.85mg 35.17mg 229%
Copper 0.09mg 1.8mg 190%
Polyunsaturated fat 0.433g 23.137g 151%
Vitamin B1 0.07mg 1.48mg 118%
Vitamin B6 0.122mg 1.345mg 94%
Phosphorus 115mg 660mg 78%
Manganese 0.193mg 1.95mg 76%
Magnesium 20mg 325mg 73%
Fats 4.92g 51.46g 72%
Selenium 15.9µg 53µg 67%
Iron 0.71mg 5.25mg 57%
Folate 24µg 227µg 51%
Vitamin B3 1.528mg 8.335mg 43%
Monounsaturated fat 1.758g 18.528g 42%
Zinc 0.87mg 5mg 38%
Fiber 1.7g 8.6g 28%
Protein 7.28g 20.78g 27%
Vitamin B2 0.074mg 0.355mg 22%
Calories 135kcal 584kcal 22%
Vitamin B5 0.323mg 1.13mg 16%
Sodium 373mg 9mg 16%
Vitamin B12 0.33µg 0µg 14%
Potassium 196mg 645mg 13%
Saturated fat 2.348g 4.455g 10%
Cholesterol 17mg 0mg 6%
Vitamin K 7µg 0µg 6%
Choline 23.2mg 55.1mg 6%
Starch 9.83g 4%
Vitamin A 41µg 3µg 4%
Carbs 15.36g 20g 2%
Calcium 88mg 78mg 1%
Fructose 1.04g 1%
Vitamin C 2.5mg 1.4mg 1%
Net carbs 13.66g 11.4g N/A
Vitamin D 1IU 0IU 0%
Sugar 3.11g 2.62g N/A
Trans fat 0.196g N/A
Tryptophan 0.085mg 0.348mg 0%
Threonine 0.219mg 0.928mg 0%
Isoleucine 0.224mg 1.139mg 0%
Leucine 0.578mg 1.659mg 0%
Lysine 0.486mg 0.937mg 0%
Methionine 0.164mg 0.494mg 0%
Phenylalanine 0.329mg 1.169mg 0%
Valine 0.285mg 1.315mg 0%
Histidine 0.183mg 0.632mg 0%
Omega-3 - EPA 0.001g 0.014g N/A
Omega-3 - ALA 0.026g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.005g 0g N/A
Omega-6 - Linoleic acid 0.322g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lasagne Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
18%
Lasagne
146%
Sunflower seeds
Minerals Daily Need Coverage Score
35%
Lasagne
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 364mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 8)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $1.4)
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?
Lasagne
Lasagne is lower in Saturated fat (difference - 2.107g)

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. Lasagne - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172114/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.