Pasta vs. Sunflower seeds — In-Depth Nutrition Comparison
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Significant differences between Pasta and Sunflower seeds
- The amount of Copper, Vitamin B1, Vitamin B6, Phosphorus, Manganese, Magnesium, Iron, Vitamin B3, Folate, and Zinc in Sunflower seeds are higher than in Pasta.
- Sunflower seeds covers your daily Copper needs 190% more than Pasta.
Specific food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Seeds, sunflower seed kernels, dried.
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.
| 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% |
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.
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +150% |
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.15 g
Fats:
1.05 g
Carbs:
24.93 g
Water:
68.56 g
Other:
0.31 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more CarbsCarbs | +24.7% |
| Contains more WaterWater | +1349.5% |
| Contains more ProteinProtein | +303.5% |
| Contains more FatsFats | +4801% |
| Contains more OtherOther | +877.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.15 g
Monounsaturated Fat:
Mono. Fat
0.124 g
Polyunsaturated fat:
Poly. Fat
0.429 g
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 | -96.6% |
| Contains more Mono. FatMonounsaturated Fat | +14841.9% |
| Contains more Poly. FatPolyunsaturated fat | +5293.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 131kcal | 584kcal |
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| Protein | 5.15g | 20.78g |
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| Fats | 1.05g | 51.46g |
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| Vitamin C | 0mg | 1.4mg |
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| Net carbs | 24.93g | 11.4g |
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| Carbs | 24.93g | 20g |
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| Cholesterol | 33mg | 0mg |
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| Magnesium | 18mg | 325mg |
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| Calcium | 6mg | 78mg |
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| Potassium | 24mg | 645mg |
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| Iron | 1.14mg | 5.25mg |
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| Sugar | 2.62g |
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| Fiber | 8.6g |
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| Copper | 0.093mg | 1.8mg |
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| Zinc | 0.56mg | 5mg |
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| Phosphorus | 63mg | 660mg |
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| Sodium | 6mg | 9mg |
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| Vitamin A | 20IU | 50IU |
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| Vitamin A | 6µg | 3µg |
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| Vitamin E | 35.17mg |
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| Manganese | 0.224mg | 1.95mg |
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| Selenium | 53µg |
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| Vitamin B1 | 0.209mg | 1.48mg |
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| Vitamin B2 | 0.15mg | 0.355mg |
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| Vitamin B3 | 0.992mg | 8.335mg |
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| Vitamin B5 | 0.183mg | 1.13mg |
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| Vitamin B6 | 0.034mg | 1.345mg |
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| Vitamin B12 | 0.14µg | 0µg |
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| Folate | 64µg | 227µg |
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| Choline | 55.1mg |
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| Saturated Fat | 0.15g | 4.455g |
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| Monounsaturated Fat | 0.124g | 18.528g |
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| Polyunsaturated fat | 0.429g | 23.137g |
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| Tryptophan | 0.065mg | 0.348mg |
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| Threonine | 0.134mg | 0.928mg |
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| Isoleucine | 0.197mg | 1.139mg |
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| Leucine | 0.348mg | 1.659mg |
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| Lysine | 0.097mg | 0.937mg |
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| Methionine | 0.079mg | 0.494mg |
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| Phenylalanine | 0.247mg | 1.169mg |
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| Valine | 0.217mg | 1.315mg |
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| Histidine | 0.103mg | 0.632mg |
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| Omega-3 - EPA | 0.014g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
146%
Minerals Daily Need Coverage Score
16%
207%
Comparison summary
Which food is lower in Cholesterol?
Sunflower seeds is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 29)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $1.4)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Pasta contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pasta is lower in Saturated Fat (difference - 4.305g)