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  6. Puff pastry vs. Sunflower seeds

Puff pastry vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the differences between puff pastry and sunflower seeds?

  • Sunflower seeds are richer than puff pastry in vitamin E, copper, vitamin B6, vitamin B1, phosphorus, magnesium, manganese, selenium, folate, and zinc.
  • Sunflower seeds' daily need coverage for vitamin E is 231% more.
  • The glycemic index of sunflower seeds is lower.

We used Puff pastry, frozen, ready-to-bake, baked and Seeds, sunflower seed kernels, dried types in this article.

Infographic

Puff 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
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 +940.3%
Contains more IronIron +101.9%
Contains more CopperCopper +1465.2%
Contains more ZincZinc +825.9%
Contains more PhosphorusPhosphorus +1000%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +293.9%
Contains more SeleniumSelenium +116.3%

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% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
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 +6294.5%
Contains more Vitamin B1Vitamin B1 +358.2%
Contains more Vitamin B2Vitamin B2 +37.6%
Contains more Vitamin B3Vitamin B3 +119.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +6978.9%
Contains more FolateFolate +312.7%
Contains more CholineCholine +788.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Puff pastry Sunflower seeds DV% diff.
Vitamin E 0.55mg 35.17mg 231%
Copper 0.115mg 1.8mg 187%
Vitamin B6 0.019mg 1.345mg 102%
Vitamin B1 0.323mg 1.48mg 96%
Phosphorus 60mg 660mg 86%
Magnesium 16mg 325mg 74%
Manganese 0.495mg 1.95mg 63%
Selenium 24.5µg 53µg 52%
Folate 55µg 227µg 43%
Zinc 0.54mg 5mg 41%
Iron 2.6mg 5.25mg 33%
Fiber 1.5g 8.6g 28%
Vitamin B3 3.8mg 8.335mg 28%
Protein 7.4g 20.78g 27%
Monounsaturated fat 8.828g 18.528g 24%
Vitamin B5 0mg 1.13mg 23%
Fats 38.5g 51.46g 20%
Potassium 62mg 645mg 17%
Vitamin K 16.3µg 0µg 14%
Sodium 253mg 9mg 11%
Choline 6.2mg 55.1mg 9%
Carbs 45.7g 20g 9%
Calcium 10mg 78mg 7%
Vitamin B2 0.258mg 0.355mg 7%
Polyunsaturated fat 22.228g 23.137g 6%
Saturated fat 5.502g 4.455g 5%
Vitamin C 0mg 1.4mg 2%
Calories 558kcal 584kcal 1%
Net carbs 44.2g 11.4g N/A
Sugar 0.75g 2.62g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.086mg 0.348mg 0%
Threonine 0.198mg 0.928mg 0%
Isoleucine 0.275mg 1.139mg 0%
Leucine 0.514mg 1.659mg 0%
Lysine 0.144mg 0.937mg 0%
Methionine 0.131mg 0.494mg 0%
Phenylalanine 0.367mg 1.169mg 0%
Valine 0.312mg 1.315mg 0%
Histidine 0.158mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 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 +128.5%
Contains more WaterWater +56.4%
Contains more ProteinProtein +180.8%
Contains more FatsFats +33.7%
Contains more OtherOther +203%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 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 -19%
Contains more Mono. FatMonounsaturated fat +109.9%
~equal in Polyunsaturated fat ~23.137g

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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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.