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Nachos vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between nachos and sunflower seeds

  • Sunflower seeds are richer than nachos in vitamin E, copper, vitamin B1, vitamin B6, selenium, manganese, magnesium, phosphorus, iron, and folate.
  • Daily need coverage for vitamin E for sunflower seeds is 207% higher.
  • Sunflower seeds have a lower glycemic index than nachos.

Food types used in this article are Fast foods, nachos, with cheese and Seeds, sunflower seed kernels, dried.

Infographic

Nachos 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.
Nachos
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
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 +673.8%
Contains more CalciumCalcium +23.8%
Contains more PotassiumPotassium +78.2%
Contains more IronIron +600%
Contains more CopperCopper +2712.5%
Contains more ZincZinc +481.4%
Contains more PhosphorusPhosphorus +233.3%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +942.8%
Contains more SeleniumSelenium +516.3%

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.
Nachos
3
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 3.7% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
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 +66.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +27.3%
Contains more Vitamin EVitamin E +762%
Contains more Vitamin B1Vitamin B1 +1103.3%
Contains more Vitamin B2Vitamin B2 +166.9%
Contains more Vitamin B3Vitamin B3 +1223%
Contains more Vitamin B5Vitamin B5 +197.4%
Contains more Vitamin B6Vitamin B6 +525.6%
Contains more FolateFolate +2170%
Contains more CholineCholine +108.7%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nachos
2
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 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 +74.6%
Contains more WaterWater +690.7%
Contains more ProteinProtein +381%
Contains more FatsFats +139.3%
Contains more OtherOther +62%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nachos
1
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 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 -51.2%
Contains more Mono. FatMonounsaturated fat +32.2%
Contains more Poly. FatPolyunsaturated fat +359.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Nachos
2
93% 2% 5%
Starch: 28.33 g
Sucrose: 0.53 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.63 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 LactoseLactose +∞%
Contains more SucroseSucrose +371.7%
~equal in Glucose ~0g
~equal in Fructose ~0g
~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.
Nachos Sunflower seeds
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Nachos Sunflower seeds DV% diff.
Vitamin E 4.08mg 35.17mg 207%
Copper 0.064mg 1.8mg 193%
Polyunsaturated fat 5.04g 23.137g 121%
Vitamin B1 0.123mg 1.48mg 113%
Vitamin B6 0.215mg 1.345mg 87%
Selenium 8.6µg 53µg 81%
Manganese 0.187mg 1.95mg 77%
Magnesium 42mg 325mg 67%
Phosphorus 198mg 660mg 66%
Iron 0.75mg 5.25mg 56%
Folate 10µg 227µg 54%
Vitamin B3 0.63mg 8.335mg 48%
Fats 21.5g 51.46g 46%
Zinc 0.86mg 5mg 38%
Protein 4.32g 20.78g 33%
Fiber 3.2g 8.6g 22%
Vitamin B2 0.133mg 0.355mg 17%
Vitamin K 19.3µg 0µg 16%
Vitamin B5 0.38mg 1.13mg 15%
Sodium 313mg 9mg 13%
Calories 343kcal 584kcal 12%
Starch 28.33g 12%
Monounsaturated fat 14.02g 18.528g 11%
Saturated fat 2.173g 4.455g 10%
Potassium 362mg 645mg 8%
Carbs 34.91g 20g 5%
Choline 26.4mg 55.1mg 5%
Vitamin B12 0.07µg 0µg 3%
Calcium 63mg 78mg 2%
Cholesterol 3mg 0mg 1%
Vitamin C 1.1mg 1.4mg 0%
Net carbs 31.71g 11.4g N/A
Sugar 2.17g 2.62g N/A
Vitamin A 5µg 3µg 0%
Trans fat 0.058g N/A
Tryptophan 0.042mg 0.348mg 0%
Threonine 0.156mg 0.928mg 0%
Isoleucine 0.187mg 1.139mg 0%
Leucine 0.521mg 1.659mg 0%
Lysine 0.156mg 0.937mg 0%
Methionine 0.094mg 0.494mg 0%
Phenylalanine 0.229mg 1.169mg 0%
Valine 0.25mg 1.315mg 0%
Histidine 0.135mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - ALA 0.617g N/A
Omega-6 - Gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.011g 0g N/A
Omega-6 - Linoleic acid 4.343g N/A

Which food is preferable for your diet?

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

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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
24%
Nachos
146%
Sunflower seeds
Minerals Daily Need Coverage Score
35%
Nachos
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 304mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 55)
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 Sugar?
Nachos
Nachos is lower in Sugar (difference - 0.45g)
Which food is lower in Saturated fat?
Nachos
Nachos is lower in Saturated fat (difference - 2.282g)
Which food is cheaper?
Nachos
Nachos is cheaper (difference - $1.6)

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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.