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Pepperoni vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between pepperoni and sunflower seeds

  • Pepperoni has more vitamin B12; however, sunflower seeds are higher in vitamin E, copper, vitamin B1, vitamin B6, magnesium, phosphorus, and folate.
  • Sunflower seeds cover your daily need for vitamin E, 228% more than pepperoni.
  • Sunflower seeds have less sodium.

These are the specific foods used in this comparison Pepperoni, beef and pork, sliced and Seeds, sunflower seed kernels, dried.

Infographic

Pepperoni vs Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 5.7% 24% 50% 30% 67% 68% 206% 140% 158%
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 +1705.6%
Contains more CalciumCalcium +310.5%
Contains more PotassiumPotassium +135.4%
Contains more IronIron +294.7%
Contains more CopperCopper +1878%
Contains more ZincZinc +104.9%
Contains more PhosphorusPhosphorus +317.7%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +81.6%
Contains more SeleniumSelenium +82.8%

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.
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% 21% 20% 68% 59% 94% 56% 84% 163% 15% 3.8% 28%
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 DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3314.6%
Contains more Vitamin B1Vitamin B1 +446.1%
Contains more Vitamin B2Vitamin B2 +38.1%
Contains more Vitamin B3Vitamin B3 +67.1%
Contains more Vitamin B5Vitamin B5 +21.5%
Contains more Vitamin B6Vitamin B6 +271.5%
Contains more FolateFolate +4440%
~equal in Choline ~55.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 46% 29% 5%
Protein: 19.25 g
Fats: 46.28 g
Carbs: 1.18 g
Water: 28.55 g
Other: 4.74 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 +503.6%
Contains more OtherOther +56.4%
Contains more FatsFats +11.2%
Contains more CarbsCarbs +1594.9%
~equal in Protein ~20.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 48% 10%
Saturated fat: Sat. Fat 17.708 g
Monounsaturated fat: Mono. Fat 20.77 g
Polyunsaturated fat: Poly. Fat 4.458 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 +12.1%
Contains less Sat. FatSaturated fat -74.8%
Contains more Poly. FatPolyunsaturated fat +419%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pepperoni Sunflower seeds DV% diff.
Vitamin E 1.03mg 35.17mg 228%
Copper 0.091mg 1.8mg 190%
Polyunsaturated fat 4.458g 23.137g 125%
Vitamin B1 0.271mg 1.48mg 101%
Vitamin B6 0.362mg 1.345mg 76%
Magnesium 18mg 325mg 73%
Phosphorus 158mg 660mg 72%
Sodium 1582mg 9mg 68%
Saturated fat 17.708g 4.455g 60%
Folate 5µg 227µg 56%
Vitamin B12 1.3µg 0µg 54%
Iron 1.33mg 5.25mg 49%
Selenium 29µg 53µg 44%
Manganese 1.074mg 1.95mg 38%
Fiber 0g 8.6g 34%
Cholesterol 97mg 0mg 32%
Zinc 2.44mg 5mg 23%
Vitamin B3 4.987mg 8.335mg 21%
Potassium 274mg 645mg 11%
Fats 46.28g 51.46g 8%
Vitamin B2 0.257mg 0.355mg 8%
Vitamin D 52IU 0IU 7%
Vitamin D 1.3µg 0µg 7%
Calcium 19mg 78mg 6%
Carbs 1.18g 20g 6%
Monounsaturated fat 20.77g 18.528g 6%
Vitamin K 5.8µg 0µg 5%
Calories 504kcal 584kcal 4%
Vitamin B5 0.93mg 1.13mg 4%
Protein 19.25g 20.78g 3%
Vitamin C 0mg 1.4mg 2%
Choline 51.2mg 55.1mg 1%
Net carbs 1.18g 11.4g N/A
Sugar 0g 2.62g N/A
Vitamin A 0µg 3µg 0%
Trans fat 1.527g N/A
Tryptophan 0.23mg 0.348mg 0%
Threonine 0.869mg 0.928mg 0%
Isoleucine 0.901mg 1.139mg 0%
Leucine 1.575mg 1.659mg 0%
Lysine 1.652mg 0.937mg 0%
Methionine 0.511mg 0.494mg 0%
Phenylalanine 0.778mg 1.169mg 0%
Valine 0.987mg 1.315mg 0%
Histidine 0.688mg 0.632mg 0%
Omega-3 - EPA 0.004g 0.014g N/A
Omega-3 - DHA 0.004g 0g N/A
Omega-3 - ALA 0.164g N/A
Omega-3 - DPA 0.02g 0g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.04g N/A
Omega-6 - Eicosadienoic acid 0.136g 0g N/A
Omega-6 - Linoleic acid 3.605g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pepperoni 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
47%
Pepperoni
146%
Sunflower seeds
Minerals Daily Need Coverage Score
76%
Pepperoni
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 1573mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 13.253g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 8)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $1.4)
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?
Pepperoni
Pepperoni is lower in Sugar (difference - 2.62g)

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. Pepperoni - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174575/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.