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  6. Pastry vs. Sunflower seeds

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
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
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

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastry
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
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%

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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. 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.