Pasta vs. Sunflower seeds — In-Depth Nutrition Comparison

Compare

Significant differences between pasta and sunflower seeds

The amount of copper, vitamin B1, vitamin B6, phosphorus, fats, manganese, magnesium, iron, vitamin B3, and folate in sunflower seeds is higher than in pasta.
Sunflower seeds cover your daily copper needs 190% more than pasta.
Pasta has a higher glycemic index. The glycemic index of pasta is 49, while the glycemic index of sunflower seeds is 20.

Specific food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Seeds, sunflower seed kernels, dried.

Infographic

Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pasta

Sunflower seeds

Contains less SodiumSodium

-33.3%

Contains more MagnesiumMagnesium	+1705.6%
Contains more CalciumCalcium	+1200%
Contains more PotassiumPotassium	+2587.5%
Contains more IronIron	+360.5%
Contains more CopperCopper	+1835.5%
Contains more ZincZinc	+792.9%
Contains more PhosphorusPhosphorus	+947.6%
Contains more ManganeseManganese	+770.5%
Contains more SeleniumSelenium	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pasta

Sunflower seeds

Contains more Vitamin AVitamin A	+100%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+608.1%
Contains more Vitamin B2Vitamin B2	+136.7%
Contains more Vitamin B3Vitamin B3	+740.2%
Contains more Vitamin B5Vitamin B5	+517.5%
Contains more Vitamin B6Vitamin B6	+3855.9%
Contains more FolateFolate	+254.7%

~equal in Vitamin D ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E		35.17mg	234%
Copper	0.093mg	1.8mg	190%
Polyunsaturated fat	0.429g	23.137g	151%
Vitamin B1	0.209mg	1.48mg	106%
Vitamin B6	0.034mg	1.345mg	101%
Selenium		53µg	96%
Phosphorus	63mg	660mg	85%
Fats	1.05g	51.46g	78%
Manganese	0.224mg	1.95mg	75%
Magnesium	18mg	325mg	73%
Iron	1.14mg	5.25mg	51%
Vitamin B3	0.992mg	8.335mg	46%
Monounsaturated fat	0.124g	18.528g	46%
Folate	64µg	227µg	41%
Zinc	0.56mg	5mg	40%
Fiber		8.6g	34%
Protein	5.15g	20.78g	31%
Calories	131kcal	584kcal	23%
Saturated fat	0.15g	4.455g	20%
Vitamin B5	0.183mg	1.13mg	19%
Potassium	24mg	645mg	18%
Vitamin B2	0.15mg	0.355mg	16%
Cholesterol	33mg	0mg	11%
Choline		55.1mg	10%
Calcium	6mg	78mg	7%
Vitamin B12	0.14µg	0µg	6%
Vitamin C	0mg	1.4mg	2%
Carbs	24.93g	20g	2%
Protein per 100 calories	3.9g	3.6g	N/A
Calories per 10 g protein	254kcal	281kcal	N/A
Weight per 100 calories	76g	17g	N/A
Unsaturated / Saturated Fat ratio	3.7	9.4	N/A
Net carbs	24.93g	11.4g	N/A
Sugar		2.62g	N/A
Sodium	6mg	9mg	0%
Vitamin A	6µg	3µg	0%
Tryptophan	0.065mg	0.348mg	0%
Threonine	0.134mg	0.928mg	0%
Isoleucine	0.197mg	1.139mg	0%
Leucine	0.348mg	1.659mg	0%
Lysine	0.097mg	0.937mg	0%
Methionine	0.079mg	0.494mg	0%
Phenylalanine	0.247mg	1.169mg	0%
Valine	0.217mg	1.315mg	0%
Histidine	0.103mg	0.632mg	0%
Omega-3 (EPA)		0.014g	N/A