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  6. Potato salad vs. Sunflower seeds

Potato salad vs. Sunflower seeds — In-Depth Nutrition Comparison

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Significant differences between potato salad and sunflower seeds

  • The amount of copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, folate, and vitamin B3 in sunflower seeds is higher than in potato salad.
  • Sunflower seeds cover your daily copper needs 187% more than potato salad.
  • Potato salad has a higher glycemic index. The glycemic index of potato salad is 45, while the glycemic index of sunflower seeds is 20.

Specific food types used in this comparison are Potato salad, home-prepared and Seeds, sunflower seed kernels, dried.

Infographic

Potato salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
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 +2066.7%
Contains more CalciumCalcium +310.5%
Contains more PotassiumPotassium +153.9%
Contains more IronIron +707.7%
Contains more CopperCopper +1425.4%
Contains more ZincZinc +1512.9%
Contains more PhosphorusPhosphorus +1169.2%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +1830.7%
Contains more SeleniumSelenium +1192.7%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 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 +614.3%
Contains more Vitamin AVitamin A +966.7%
Contains more Vitamin B1Vitamin B1 +1822.1%
Contains more Vitamin B2Vitamin B2 +491.7%
Contains more Vitamin B3Vitamin B3 +836.5%
Contains more Vitamin B5Vitamin B5 +111.6%
Contains more Vitamin B6Vitamin B6 +853.9%
Contains more FolateFolate +3142.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Potato salad Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.118mg 1.8mg 187%
Polyunsaturated fat 3.737g 23.137g 129%
Vitamin B1 0.077mg 1.48mg 117%
Vitamin B6 0.141mg 1.345mg 93%
Selenium 4.1µg 53µg 89%
Phosphorus 52mg 660mg 87%
Manganese 0.101mg 1.95mg 80%
Magnesium 15mg 325mg 74%
Fats 8.2g 51.46g 67%
Iron 0.65mg 5.25mg 58%
Folate 7µg 227µg 55%
Vitamin B3 0.89mg 8.335mg 47%
Zinc 0.31mg 5mg 43%
Monounsaturated fat 2.48g 18.528g 40%
Protein 2.68g 20.78g 36%
Fiber 1.3g 8.6g 29%
Vitamin B2 0.06mg 0.355mg 23%
Cholesterol 68mg 0mg 23%
Sodium 529mg 9mg 23%
Calories 143kcal 584kcal 22%
Saturated fat 1.429g 4.455g 14%
Potassium 254mg 645mg 12%
Vitamin B5 0.534mg 1.13mg 12%
Choline 55.1mg 10%
Vitamin C 10mg 1.4mg 10%
Calcium 19mg 78mg 6%
Vitamin A 32µg 3µg 3%
Carbs 11.17g 20g 3%
Net carbs 9.87g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.042mg 0.348mg 0%
Threonine 0.116mg 0.928mg 0%
Isoleucine 0.141mg 1.139mg 0%
Leucine 0.202mg 1.659mg 0%
Lysine 0.171mg 0.937mg 0%
Methionine 0.066mg 0.494mg 0%
Phenylalanine 0.135mg 1.169mg 0%
Valine 0.172mg 1.315mg 0%
Histidine 0.062mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 +1506.8%
Contains more ProteinProtein +675.4%
Contains more FatsFats +527.6%
Contains more CarbsCarbs +79.1%
Contains more OtherOther +55.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 -67.9%
Contains more Mono. FatMonounsaturated fat +647.1%
Contains more Poly. FatPolyunsaturated fat +519.1%

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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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.