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  6. Papadum vs. Sunflower seeds

Papadum vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the main differences between papadum and sunflower seeds?

  • Papadum is richer in fiber and iron, yet sunflower seeds are richer in vitamin E, vitamin B1, copper, vitamin B6, selenium, vitamin B3, and phosphorus.
  • Sunflower seeds' daily need coverage for vitamin E is 234% higher.
  • Papadum has 194 times more sodium than sunflower seeds. Papadum has 1745mg of sodium, while sunflower seeds have 9mg.
  • Sunflower seeds have a lower glycemic index than papadum.

We used Papad and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Papadum 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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
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 +83.3%
Contains more PotassiumPotassium +55%
Contains more IronIron +48.6%
Contains more MagnesiumMagnesium +19.9%
Contains more CopperCopper +80.4%
Contains more ZincZinc +47.1%
Contains more PhosphorusPhosphorus +71.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +24.8%
Contains more SeleniumSelenium +538.6%

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% 4.3% 1% 0% 69% 60% 28% 55% 66% 0% 1% 164% 0.22%
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 +333.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +70240%
Contains more Vitamin B1Vitamin B1 +434.3%
Contains more Vitamin B2Vitamin B2 +37.6%
Contains more Vitamin B3Vitamin B3 +466.2%
Contains more Vitamin B5Vitamin B5 +23.2%
Contains more Vitamin B6Vitamin B6 +371.9%
Contains more CholineCholine +13675%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~227µg

All nutrients comparison - raw data values

Nutrient Papadum Sunflower seeds DV% diff.
Vitamin E 0.05mg 35.17mg 234%
Polyunsaturated fat 1.148g 23.137g 147%
Vitamin B1 0.277mg 1.48mg 100%
Copper 0.998mg 1.8mg 89%
Vitamin B6 0.285mg 1.345mg 82%
Selenium 8.3µg 53µg 81%
Sodium 1745mg 9mg 75%
Fats 3.25g 51.46g 74%
Monounsaturated fat 0.532g 18.528g 45%
Vitamin B3 1.472mg 8.335mg 43%
Fiber 18.6g 8.6g 40%
Phosphorus 385mg 660mg 39%
Iron 7.8mg 5.25mg 32%
Manganese 1.562mg 1.95mg 17%
Saturated fat 1.084g 4.455g 15%
Zinc 3.4mg 5mg 15%
Magnesium 271mg 325mg 13%
Carbs 59.87g 20g 13%
Calories 371kcal 584kcal 11%
Protein 25.56g 20.78g 10%
Potassium 1000mg 645mg 10%
Choline 0.4mg 55.1mg 10%
Vitamin B2 0.258mg 0.355mg 7%
Calcium 143mg 78mg 7%
Vitamin B5 0.917mg 1.13mg 4%
Vitamin C 0mg 1.4mg 2%
Folate 219µg 227µg 2%
Vitamin A 13µg 3µg 1%
Cholesterol 4mg 0mg 1%
Net carbs 41.27g 11.4g N/A
Sugar 0g 2.62g N/A
Vitamin K 0.4µg 0µg 0%
Tryptophan 0.266mg 0.348mg 0%
Threonine 0.886mg 0.928mg 0%
Isoleucine 1.303mg 1.139mg 0%
Leucine 2.115mg 1.659mg 0%
Lysine 1.695mg 0.937mg 0%
Methionine 0.372mg 0.494mg 0%
Phenylalanine 1.491mg 1.169mg 0%
Valine 1.434mg 1.315mg 0%
Histidine 0.715mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 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 ProteinProtein +23%
Contains more CarbsCarbs +199.4%
Contains more OtherOther +158.4%
Contains more FatsFats +1483.4%
Contains more WaterWater +35.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 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 -75.7%
Contains more Mono. FatMonounsaturated fat +3382.7%
Contains more Poly. FatPolyunsaturated fat +1915.4%

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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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.