Seeds, sunflower seed kernels from shell, dry roasted, with salt added vs. Sunflower seeds — In-Depth Nutrition Comparison
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Important differences between seeds, sunflower seed kernels from shell, dry roasted, with salt added and sunflower seeds
- Seeds, sunflower seed kernels from shell, dry roasted, with salt added has more vitamin B5, phosphorus, and selenium; however, sunflower seeds have more vitamin B1, vitamin E, magnesium, vitamin B6, iron, and vitamin B2.
- Seeds, sunflower seed kernels from shell, dry roasted, with salt added's daily need coverage for sodium is 261% more.
- Seeds, sunflower seed kernels from shell, dry roasted, with salt added has 6 times more vitamin B5 than sunflower seeds. Seeds, sunflower seed kernels from shell, dry roasted, with salt added has 7.042mg of vitamin B5, while sunflower seeds have 1.13mg.
- Sunflower seeds are lower in sodium.
The food varieties used in the comparison are Seeds, sunflower seed kernels from shell, dry roasted, with salt added and Seeds, sunflower seed kernels, dried.
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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 more PotassiumPotassium | +31.8% |
| Contains more PhosphorusPhosphorus | +75% |
| Contains more SeleniumSelenium | +49.6% |
| Contains more MagnesiumMagnesium | +151.9% |
| Contains more CalciumCalcium | +11.4% |
| Contains more IronIron | +38.2% |
| Contains less SodiumSodium | -99.9% |
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 more Vitamin B5Vitamin B5 | +523.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +34.8% |
| Contains more Vitamin B1Vitamin B1 | +1296.2% |
| Contains more Vitamin B2Vitamin B2 | +44.3% |
| Contains more Vitamin B3Vitamin B3 | +18.4% |
| Contains more Vitamin B6Vitamin B6 | +67.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.33 g
Fats:
49.8 g
Carbs:
15.31 g
Water:
1.2 g
Other:
14.36 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more OtherOther | +373.9% |
| Contains more CarbsCarbs | +30.6% |
| Contains more WaterWater | +294.2% |
~equal in
Protein
~20.78g
~equal in
Fats
~51.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.219 g
Monounsaturated fat:
Mono. Fat
9.505 g
Polyunsaturated fat:
Poly. Fat
32.884 g
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains more Poly. FatPolyunsaturated fat | +42.1% |
| Contains less Sat. FatSaturated fat | -14.6% |
| Contains more Mono. FatMonounsaturated fat | +94.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.7 g
Glucose:
0.03 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
~equal in
Starch
~0g
~equal in
Sucrose
~2.5g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 6008mg | 9mg | 261% |
| Vitamin B5 | 7.042mg | 1.13mg | 118% |
| Vitamin B1 | 0.106mg | 1.48mg | 115% |
| Phosphorus | 1155mg | 660mg | 71% |
| Polyunsaturated fat | 32.884g | 23.137g | 65% |
| Vitamin E | 26.1mg | 35.17mg | 60% |
| Selenium | 79.3µg | 53µg | 48% |
| Magnesium | 129mg | 325mg | 47% |
| Vitamin B6 | 0.804mg | 1.345mg | 42% |
| Monounsaturated fat | 9.505g | 18.528g | 23% |
| Iron | 3.8mg | 5.25mg | 18% |
| Vitamin B3 | 7.042mg | 8.335mg | 8% |
| Vitamin B2 | 0.246mg | 0.355mg | 8% |
| Manganese | 2.11mg | 1.95mg | 7% |
| Potassium | 850mg | 645mg | 6% |
| Copper | 1.83mg | 1.8mg | 3% |
| Zinc | 5.29mg | 5mg | 3% |
| Folate | 237µg | 227µg | 3% |
| Saturated fat | 5.219g | 4.455g | 3% |
| Fats | 49.8g | 51.46g | 3% |
| Protein | 19.33g | 20.78g | 3% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Calories | 546kcal | 584kcal | 2% |
| Fiber | 9g | 8.6g | 2% |
| Carbs | 15.31g | 20g | 2% |
| Calcium | 70mg | 78mg | 1% |
| Vitamin C | 1.4mg | 1.4mg | 0% |
| Net carbs | 6.31g | 11.4g | N/A |
| Sugar | 2.73g | 2.62g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Choline | 55.1mg | 55.1mg | 0% |
| Tryptophan | 0.295mg | 0.348mg | 0% |
| Threonine | 0.788mg | 0.928mg | 0% |
| Isoleucine | 0.967mg | 1.139mg | 0% |
| Leucine | 1.408mg | 1.659mg | 0% |
| Lysine | 0.795mg | 0.937mg | 0% |
| Methionine | 0.42mg | 0.494mg | 0% |
| Phenylalanine | 0.992mg | 1.169mg | 0% |
| Valine | 1.116mg | 1.315mg | 0% |
| Histidine | 0.536mg | 0.632mg | 0% |
| Omega-3 - EPA | 0g | 0.014g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
120%
146%
Minerals Daily Need Coverage Score
307%
207%
Comparison summary
Which food is lower in Sugar?
Sunflower seeds is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 5999mg)
Which food is lower in Saturated fat?
Sunflower seeds is lower in Saturated fat (difference - 0.764g)
Which food is lower in glycemic index?
Seeds, sunflower seed kernels from shell, dry roasted, with salt added is lower in glycemic index (difference - 20)
Which food is cheaper?
Seeds, sunflower seed kernels from shell, dry roasted, with salt added is cheaper (difference - $1.6)
Which food is richer in minerals?
Seeds, sunflower seed kernels from shell, dry roasted, with salt added is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.