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  6. Lemon meringue pie vs. Sunflower seeds

Lemon meringue pie vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the differences between lemon meringue pie and sunflower seeds?

  • Sunflower seeds are richer than lemon meringue pie in copper, vitamin B1, vitamin B6, phosphorus, manganese, magnesium, selenium, iron, folate, and vitamin B3.
  • Sunflower seeds' daily need coverage for copper is 195% more.
  • The glycemic index of sunflower seeds is lower.

We used Pie, lemon meringue, prepared from recipe and Seeds, sunflower seed kernels, dried types in this article.

Infographic

Lemon meringue pie 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 4.3% 3.6% 5.7% 38% 14% 7.6% 18% 32% 17% 63%
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 +5316.7%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +892.3%
Contains more IronIron +425%
Contains more CopperCopper +4185.7%
Contains more ZincZinc +1685.7%
Contains more PhosphorusPhosphorus +1471.4%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +1423.4%
Contains more SeleniumSelenium +356.9%

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 11% 14% 0% 0% 30% 37% 18% 13% 6.2% 15% 0% 19% 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 +135.7%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1154.2%
Contains more Vitamin B2Vitamin B2 +123.3%
Contains more Vitamin B3Vitamin B3 +782.9%
Contains more Vitamin B5Vitamin B5 +428%
Contains more Vitamin B6Vitamin B6 +4881.5%
Contains more FolateFolate +808%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Lemon meringue pie Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.042mg 1.8mg 195%
Polyunsaturated fat 3.331g 23.137g 132%
Vitamin B1 0.118mg 1.48mg 114%
Vitamin B6 0.027mg 1.345mg 101%
Phosphorus 42mg 660mg 88%
Manganese 0.128mg 1.95mg 79%
Magnesium 6mg 325mg 76%
Selenium 11.6µg 53µg 75%
Fats 12.9g 51.46g 59%
Iron 1mg 5.25mg 53%
Folate 25µg 227µg 51%
Vitamin B3 0.944mg 8.335mg 46%
Zinc 0.28mg 5mg 43%
Protein 3.8g 20.78g 34%
Fiber 8.6g 34%
Monounsaturated fat 5.582g 18.528g 32%
Vitamin B5 0.214mg 1.13mg 18%
Cholesterol 53mg 0mg 18%
Potassium 65mg 645mg 17%
Vitamin B2 0.159mg 0.355mg 15%
Calories 285kcal 584kcal 15%
Choline 55.1mg 10%
Sodium 242mg 9mg 10%
Calcium 12mg 78mg 7%
Carbs 39.1g 20g 6%
Saturated fat 3.185g 4.455g 6%
Vitamin B12 0.12µg 0µg 5%
Vitamin A 43µg 3µg 4%
Vitamin C 3.3mg 1.4mg 2%
Net carbs 39.1g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.046mg 0.348mg 0%
Threonine 0.143mg 0.928mg 0%
Isoleucine 0.169mg 1.139mg 0%
Leucine 0.292mg 1.659mg 0%
Lysine 0.181mg 0.937mg 0%
Methionine 0.092mg 0.494mg 0%
Phenylalanine 0.194mg 1.169mg 0%
Valine 0.192mg 1.315mg 0%
Histidine 0.087mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0.005g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 13% 39% 43%
Protein: 3.8 g
Fats: 12.9 g
Carbs: 39.1 g
Water: 43.3 g
Other: 0.9 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 +95.5%
Contains more WaterWater +815.4%
Contains more ProteinProtein +446.8%
Contains more FatsFats +298.9%
Contains more OtherOther +236.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 46% 28%
Saturated fat: Sat. Fat 3.185 g
Monounsaturated fat: Mono. Fat 5.582 g
Polyunsaturated fat: Poly. Fat 3.331 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 -28.5%
Contains more Mono. FatMonounsaturated fat +231.9%
Contains more Poly. FatPolyunsaturated fat +594.6%

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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. Lemon meringue pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175018/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.