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Pastry vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between pastry and sunflower seeds

  • Pastry has less vitamin E, copper, vitamin B6, vitamin B1, phosphorus, magnesium, manganese, selenium, zinc, and folate than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 231% more than pastry.
  • The glycemic index of pastry is higher.

These are the specific foods used in this comparison Puff pastry, frozen, ready-to-bake and Seeds, sunflower seed kernels, dried.

Infographic

Pastry 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.
Pastry
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
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 +1931.3%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +957.4%
Contains more IronIron +105.1%
Contains more CopperCopper +1478.9%
Contains more ZincZinc +843.4%
Contains more PhosphorusPhosphorus +1000%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +299.6%
Contains more SeleniumSelenium +119%

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.
Pastry
1
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% 0% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
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 KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6413%
Contains more Vitamin B1Vitamin B1 +271.9%
Contains more Vitamin B2Vitamin B2 +25.4%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +6304.8%
Contains more FolateFolate +191%
Contains more CholineCholine +760.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastry
2
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 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 +125.5%
Contains more WaterWater +79.7%
Contains more ProteinProtein +184.7%
Contains more FatsFats +35.1%
Contains more OtherOther +203%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastry
1
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 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 more Mono. FatMonounsaturated fat +16.6%
Contains less Sat. FatSaturated fat -53.8%
Contains more Poly. FatPolyunsaturated fat +372.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pastry Sunflower seeds
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pastry Sunflower seeds DV% diff.
Vitamin E 0.54mg 35.17mg 231%
Copper 0.114mg 1.8mg 187%
Polyunsaturated fat 4.894g 23.137g 122%
Vitamin B6 0.021mg 1.345mg 102%
Vitamin B1 0.398mg 1.48mg 90%
Phosphorus 60mg 660mg 86%
Magnesium 16mg 325mg 74%
Manganese 0.488mg 1.95mg 64%
Selenium 24.2µg 53µg 52%
Zinc 0.53mg 5mg 41%
Folate 78µg 227µg 37%
Iron 2.56mg 5.25mg 34%
Fiber 1.5g 8.6g 28%
Protein 7.3g 20.78g 27%
Vitamin B3 4.168mg 8.335mg 26%
Saturated fat 9.643g 4.455g 24%
Vitamin B5 0mg 1.13mg 23%
Fats 38.1g 51.46g 21%
Potassium 61mg 645mg 17%
Vitamin K 16.1µg 0µg 13%
Sodium 249mg 9mg 10%
Choline 6.4mg 55.1mg 9%
Carbs 45.1g 20g 8%
Monounsaturated fat 21.597g 18.528g 8%
Calcium 10mg 78mg 7%
Vitamin B2 0.283mg 0.355mg 6%
Calories 551kcal 584kcal 2%
Vitamin C 0mg 1.4mg 2%
Net carbs 43.6g 11.4g N/A
Sugar 0.74g 2.62g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.085mg 0.348mg 0%
Threonine 0.196mg 0.928mg 0%
Isoleucine 0.272mg 1.139mg 0%
Leucine 0.508mg 1.659mg 0%
Lysine 0.142mg 0.937mg 0%
Methionine 0.129mg 0.494mg 0%
Phenylalanine 0.362mg 1.169mg 0%
Valine 0.308mg 1.315mg 0%
Histidine 0.156mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastry 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
28%
Pastry
146%
Sunflower seeds
Minerals Daily Need Coverage Score
42%
Pastry
207%
Sunflower seeds

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 240mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 5.188g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 39)
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?
Pastry
Pastry is lower in Sugar (difference - 1.88g)
Which food is cheaper?
Pastry
Pastry is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.