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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.3 g
Fats:
38.1 g
Carbs:
45.1 g
Water:
8.5 g
Other:
1 g
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
Saturated fat:
Sat. Fat
9.643 g
Monounsaturated fat:
Mono. Fat
21.597 g
Polyunsaturated fat:
Poly. Fat
4.894 g
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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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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 price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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
28%
146%
Minerals Daily Need Coverage Score
42%
207%
Comparison summary
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 240mg)
Which food is lower in Saturated fat?
Sunflower seeds is lower in Saturated fat (difference - 5.188g)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 39)
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?
Pastry is lower in Sugar (difference - 1.88g)
Which food is cheaper?
Pastry is cheaper (difference - $1.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)