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  6. Shortbread vs. Sunflower seed

Shortbread vs. Sunflower seed — In-Depth Nutrition Comparison

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How are Shortbread and Sunflower seed different?

  • Sunflower seed is higher than Shortbread in Vitamin E , Copper, Vitamin B6, Vitamin B1, Selenium, Phosphorus, Magnesium, Manganese, Zinc, and Folate.
  • Sunflower seed covers your daily need of Vitamin E 218% more than Shortbread.

Cookies, shortbread, commercially prepared, plain and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Shortbread vs Sunflower seed 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.
Shortbread
Shortbread
0
:
10
Sunflower seed
Sunflower seed
Contains more Calcium +500%
Contains more Iron +76.2%
Contains more Magnesium +2221.4%
Contains more Phosphorus +900%
Contains more Potassium +633%
Contains less Sodium -97.5%
Contains more Zinc +920.4%
Contains more Copper +1900%
Contains more Manganese +396.2%
Contains more Selenium +754.8%
Shortbread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 112% 10% 29% 8% 47% 14% 30% 52% 34%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +500%
Contains more Iron +76.2%
Contains more Magnesium +2221.4%
Contains more Phosphorus +900%
Contains more Potassium +633%
Contains less Sodium -97.5%
Contains more Zinc +920.4%
Contains more Copper +1900%
Contains more Manganese +396.2%
Contains more Selenium +754.8%

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.
Shortbread
Shortbread
1
:
9
Sunflower seed
Sunflower seed
Contains more Vitamin K +∞%
Contains more Vitamin A +4900%
Contains more Vitamin E +1341.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +319.3%
Contains more Vitamin B2 +13.1%
Contains more Vitamin B3 +154.5%
Contains more Vitamin B5 +252%
Contains more Vitamin B6 +1794.4%
Contains more Folate +180.2%
Shortbread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 49% 0% 0% 89% 73% 62% 20% 17% 61% 0% 28%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin K +∞%
Contains more Vitamin A +4900%
Contains more Vitamin E +1341.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +319.3%
Contains more Vitamin B2 +13.1%
Contains more Vitamin B3 +154.5%
Contains more Vitamin B5 +252%
Contains more Vitamin B6 +1794.4%
Contains more Folate +180.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shortbread
Shortbread
1
:
4
Sunflower seed
Sunflower seed
Contains more Carbs +218.9%
Contains more Protein +287%
Contains more Fats +96.3%
Contains more Water +31.4%
Contains more Other +194.2%
Shortbread
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Sunflower seed
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 Carbs +218.9%
Contains more Protein +287%
Contains more Fats +96.3%
Contains more Water +31.4%
Contains more Other +194.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shortbread
Shortbread
0
:
3
Sunflower seed
Sunflower seed
Contains less Saturated Fat -45%
Contains more Monounsaturated Fat +176.2%
Contains more Polyunsaturated fat +177.9%
Shortbread
35% 29% 36%
Saturated Fat: 8.105 g
Monounsaturated Fat: 6.708 g
Polyunsaturated fat: 8.326 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -45%
Contains more Monounsaturated Fat +176.2%
Contains more Polyunsaturated fat +177.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Shortbread
Shortbread
4
:
0
Sunflower seed
Sunflower seed
Contains more Starch +∞%
Contains more Sucrose +739.6%
Contains more Glucose +∞%
Contains more Fructose +∞%
Shortbread
65% 34%
Starch: 40.47 g
Sucrose: 20.99 g
Glucose: 0.36 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Sunflower seed
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +739.6%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shortbread Sunflower seed Opinion
Net carbs 62.48g 11.4g Shortbread
Protein 5.37g 20.78g Sunflower seed
Fats 26.22g 51.46g Sunflower seed
Carbs 63.78g 20g Shortbread
Calories 514kcal 584kcal Sunflower seed
Starch 40.47g Shortbread
Fructose 0.3g Shortbread
Sugar 21.65g 2.62g Sunflower seed
Fiber 1.3g 8.6g Sunflower seed
Calcium 13mg 78mg Sunflower seed
Iron 2.98mg 5.25mg Sunflower seed
Magnesium 14mg 325mg Sunflower seed
Phosphorus 66mg 660mg Sunflower seed
Potassium 88mg 645mg Sunflower seed
Sodium 353mg 9mg Sunflower seed
Zinc 0.49mg 5mg Sunflower seed
Copper 0.09mg 1.8mg Sunflower seed
Manganese 0.393mg 1.95mg Sunflower seed
Selenium 6.2µg 53µg Sunflower seed
Vitamin A 1IU 50IU Sunflower seed
Vitamin A RAE 0µg 3µg Sunflower seed
Vitamin E 2.44mg 35.17mg Sunflower seed
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.353mg 1.48mg Sunflower seed
Vitamin B2 0.314mg 0.355mg Sunflower seed
Vitamin B3 3.275mg 8.335mg Sunflower seed
Vitamin B5 0.321mg 1.13mg Sunflower seed
Vitamin B6 0.071mg 1.345mg Sunflower seed
Folate 81µg 227µg Sunflower seed
Vitamin K 11µg 0µg Shortbread
Tryptophan 0.348mg Sunflower seed
Threonine 0.928mg Sunflower seed
Isoleucine 1.139mg Sunflower seed
Leucine 1.659mg Sunflower seed
Lysine 0.937mg Sunflower seed
Methionine 0.494mg Sunflower seed
Phenylalanine 1.169mg Sunflower seed
Valine 1.315mg Sunflower seed
Histidine 0.632mg Sunflower seed
Trans Fat 0.714g Sunflower seed
Saturated Fat 8.105g 4.455g Sunflower seed
Omega-3 - EPA 0.001g 0.014g Sunflower seed
Omega-3 - DPA 0.002g 0g Shortbread
Monounsaturated Fat 6.708g 18.528g Sunflower seed
Polyunsaturated fat 8.326g 23.137g Sunflower seed
Omega-6 - Eicosadienoic acid 0.006g 0g Shortbread
Omega-6 - Linoleic acid 7.253g Shortbread
Omega-6 - Gamma-linoleic acid 0.033g Shortbread
Omega-3 - ALA 0.885g Shortbread
Omega-3 - Eicosatrienoic acid 0.001g Shortbread
Omega-6 - Dihomo-gamma-linoleic acid 0.005g Shortbread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shortbread Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Shortbread
156%
Sunflower seed
Minerals Daily Need Coverage Score
34%
Shortbread
207%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 19.03g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 344mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 3.65g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/nutrients
  2. Sunflower seed - 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.