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  6. Penne vs. Sunflower seeds

Penne vs. Sunflower seeds — In-Depth Nutrition Comparison

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Important differences between penne and sunflower seeds

  • Penne has less phosphorus, magnesium, iron, zinc, fiber, potassium, monounsaturated fat, and polyunsaturated fat.
  • Sunflower seeds' daily need coverage for phosphorus is 77% more.
  • Penne has 28 times more sodium than sunflower seeds. Penne has 248mg of sodium, while sunflower seeds have 9mg.
  • Penne has a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are KASHI Three Cheese Penne, frozen, unprepared and Seeds, sunflower seed kernels, dried.

Infographic

Penne 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.
Penne
Penne
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
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 CalciumCalcium +14.1%
Contains more MagnesiumMagnesium +983.3%
Contains more PotassiumPotassium +428.7%
Contains more IronIron +556.3%
Contains more ZincZinc +354.5%
Contains more PhosphorusPhosphorus +459.3%
Contains less SodiumSodium -96.4%

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.
Penne
Penne
0
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Penne Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 200%
Polyunsaturated fat 0.4g 23.137g 152%
Vitamin B1 1.48mg 123%
Vitamin B6 1.345mg 103%
Selenium 53µg 96%
Manganese 1.95mg 85%
Phosphorus 118mg 660mg 77%
Fats 4g 51.46g 73%
Magnesium 30mg 325mg 70%
Folate 227µg 57%
Iron 0.8mg 5.25mg 56%
Vitamin B3 8.335mg 52%
Monounsaturated fat 1g 18.528g 44%
Zinc 1.1mg 5mg 35%
Protein 5.7g 20.78g 30%
Vitamin B2 0.355mg 27%
Fiber 2.7g 8.6g 24%
Vitamin B5 1.13mg 23%
Calories 126kcal 584kcal 23%
Potassium 122mg 645mg 15%
Sodium 248mg 9mg 10%
Choline 55.1mg 10%
Saturated fat 2.3g 4.455g 10%
Cholesterol 12mg 0mg 4%
Vitamin C 0mg 1.4mg 2%
Calcium 89mg 78mg 1%
Carbs 16.8g 20g 1%
Net carbs 14.1g 11.4g N/A
Sugar 1.9g 2.62g N/A
Vitamin A 3µg 0%
Trans fat 0.2g N/A
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Penne
Penne
1
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 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 WaterWater +1430.7%
Contains more ProteinProtein +264.6%
Contains more FatsFats +1186.5%
Contains more CarbsCarbs +19%
Contains more OtherOther +175.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Penne
Penne
1
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 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 less Sat. FatSaturated fat -48.4%
Contains more Mono. FatMonounsaturated fat +1752.8%
Contains more Poly. FatPolyunsaturated fat +5684.3%

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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. 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.