Pico de gallo vs. Sunflower seed — In-Depth Nutrition Comparison
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Summary of differences between Pico de gallo and Sunflower seed
- Pico de gallo has less Iron, and Calcium than Sunflower seed.
- Sunflower seed covers your daily need of Iron 66% more than Pico de gallo.
- Pico de gallo has 52 times more Sodium than Sunflower seed. While Pico de gallo has 469mg of Sodium, Sunflower seed has only 9mg.
These are the specific foods used in this comparison PACE, Pico De Gallo 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
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Calcium
+∞%
Contains
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Iron
+∞%
Contains
less
Sodium
-98.1%
Contains
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Calcium
+∞%
Contains
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Iron
+∞%
Contains
less
Sodium
-98.1%
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
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Vitamin A
+526%
Contains
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Vitamin C
+171.4%
Contains
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Vitamin A
+526%
Contains
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Vitamin C
+171.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+1760.5%
Contains
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Protein
+∞%
Contains
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Fats
+∞%
Contains
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Carbs
+113.2%
Contains
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Other
+15.6%
Protein:
0 g
Fats:
0 g
Carbs:
9.38 g
Water:
88 g
Other:
2.62 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Contains
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Water
+1760.5%
Contains
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Protein
+∞%
Contains
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Fats
+∞%
Contains
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Carbs
+113.2%
Contains
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Other
+15.6%
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 Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.38g | 11.4g |
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| Protein | 0g | 20.78g |
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| Fats | 0g | 51.46g |
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| Carbs | 9.38g | 20g |
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| Calories | 31kcal | 584kcal |
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| Sugar | 6.25g | 2.62g |
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| Fiber | 8.6g |
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| Calcium | 0mg | 78mg |
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| Iron | 0mg | 5.25mg |
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| Magnesium | 325mg |
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| Phosphorus | 660mg |
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| Potassium | 645mg |
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| Sodium | 469mg | 9mg |
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| Zinc | 5mg |
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| Copper | 1.8mg |
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| Manganese | 1.95mg |
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| Selenium | 53µg |
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| Vitamin A | 313IU | 50IU |
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| Vitamin A RAE | 3µg |
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| Vitamin E | 35.17mg |
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| Vitamin C | 3.8mg | 1.4mg |
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| Vitamin B1 | 1.48mg |
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| Vitamin B2 | 0.355mg |
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| Vitamin B3 | 8.335mg |
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| Vitamin B5 | 1.13mg |
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| Vitamin B6 | 1.345mg |
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| Folate | 227µg |
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| Tryptophan | 0.348mg |
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| Threonine | 0.928mg |
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| Isoleucine | 1.139mg |
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| Leucine | 1.659mg |
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| Lysine | 0.937mg |
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| Methionine | 0.494mg |
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| Phenylalanine | 1.169mg |
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| Valine | 1.315mg |
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| Histidine | 0.632mg |
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| Saturated Fat | 0g | 4.455g |
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| Omega-3 - EPA | 0.014g |
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| Monounsaturated Fat | 18.528g |
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| Polyunsaturated fat | 23.137g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
3%
156%
Minerals Daily Need Coverage Score
6%
207%
Comparison summary
Which food is lower in Sugar?
Sunflower seed is lower in Sugar (difference - 3.63g)
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 460mg)
Which food is richer in minerals?
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food is lower in Saturated Fat?
Pico de gallo is lower in Saturated Fat (difference - 4.455g)
Which food is lower in glycemic index?
Pico de gallo is lower in glycemic index (difference - 20)
Which food is cheaper?
Pico de gallo is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)