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Spread vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are spread and sunflower seeds different?

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, phosphorus, manganese, selenium, magnesium, folate, and iron than spread.
  • Daily need coverage for vitamin E for sunflower seeds is 223% higher.
  • Spread has a lower glycemic index (0) than sunflower seeds (20).

Sandwich spread, pork, beef and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Spread 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.
Spread
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 +3962.5%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +486.4%
Contains more IronIron +564.6%
Contains more CopperCopper +1284.6%
Contains more ZincZinc +390.2%
Contains more PhosphorusPhosphorus +1018.6%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +7400%
Contains more SeleniumSelenium +446.4%

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.
Spread
5
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 AVitamin A +766.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +13.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1921.3%
Contains more Vitamin B1Vitamin B1 +760.5%
Contains more Vitamin B2Vitamin B2 +164.9%
Contains more Vitamin B3Vitamin B3 +381.8%
Contains more Vitamin B5Vitamin B5 +162.8%
Contains more Vitamin B6Vitamin B6 +1020.8%
Contains more FolateFolate +11250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
1
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 +1174.4%
Contains more ProteinProtein +171.3%
Contains more FatsFats +196.8%
Contains more CarbsCarbs +67.5%
~equal in Other ~3.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
0
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 -25.5%
Contains more Mono. FatMonounsaturated fat +144.3%
Contains more Poly. FatPolyunsaturated fat +802%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spread Sunflower seeds DV% diff.
Vitamin E 1.74mg 35.17mg 223%
Copper 0.13mg 1.8mg 186%
Polyunsaturated fat 2.565g 23.137g 137%
Vitamin B1 0.172mg 1.48mg 109%
Vitamin B6 0.12mg 1.345mg 94%
Phosphorus 59mg 660mg 86%
Manganese 0.026mg 1.95mg 84%
Selenium 9.7µg 53µg 79%
Magnesium 8mg 325mg 75%
Iron 0.79mg 5.25mg 56%
Folate 2µg 227µg 56%
Fats 17.34g 51.46g 52%
Vitamin B12 1.12µg 0µg 47%
Sodium 1013mg 9mg 44%
Vitamin B3 1.73mg 8.335mg 41%
Zinc 1.02mg 5mg 36%
Fiber 0.2g 8.6g 34%
Monounsaturated fat 7.584g 18.528g 27%
Protein 7.66g 20.78g 26%
Vitamin B2 0.134mg 0.355mg 17%
Calories 235kcal 584kcal 17%
Potassium 110mg 645mg 16%
Vitamin B5 0.43mg 1.13mg 14%
Cholesterol 38mg 0mg 13%
Calcium 12mg 78mg 7%
Saturated fat 5.977g 4.455g 7%
Vitamin D 0.6µg 0µg 3%
Vitamin A 26µg 3µg 3%
Vitamin D 22IU 0IU 3%
Carbs 11.94g 20g 3%
Vitamin C 0mg 1.4mg 2%
Vitamin K 1.6µg 0µg 1%
Choline 62.3mg 55.1mg 1%
Net carbs 11.74g 11.4g N/A
Sugar 0g 2.62g N/A
Tryptophan 0.082mg 0.348mg 0%
Threonine 0.334mg 0.928mg 0%
Isoleucine 0.334mg 1.139mg 0%
Leucine 0.6mg 1.659mg 0%
Lysine 0.663mg 0.937mg 0%
Methionine 0.196mg 0.494mg 0%
Phenylalanine 0.301mg 1.169mg 0%
Valine 0.356mg 1.315mg 0%
Histidine 0.279mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
30%
Spread
146%
Sunflower seeds
Minerals Daily Need Coverage Score
33%
Spread
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 1004mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 1.522g)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 2.62g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 20)
Which food is cheaper?
Spread
Spread is cheaper (difference - $1.6)
Which food is richer in vitamins?
?
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.

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.