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Strudel vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between strudel and sunflower seeds

  • Strudel is richer in vitamin B12, yet sunflower seeds are richer in vitamin E, vitamin B1, magnesium, vitamin B6, phosphorus, zinc, folate, and fiber.
  • Daily need coverage for vitamin E for sunflower seeds is 234% higher.
  • Sunflower seeds contain less sodium.
  • Sunflower seeds have a lower glycemic index than strudel.

Food types used in this article are KELLOGG'S, EGGO, Wafflers, Strawberry Strudel and Seeds, sunflower seed kernels, dried.

Infographic

Strudel vs Sunflower seeds infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 88% 6.3% 221% 0% 11% 113% 90% 0% 0%
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 CalciumCalcium +275.6%
Contains more IronIron +12.4%
Contains more MagnesiumMagnesium +2400%
Contains more PotassiumPotassium +808.5%
Contains more ZincZinc +1150%
Contains more PhosphorusPhosphorus +151%
Contains less SodiumSodium -98.7%

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 0% 132% 0% 0% 98% 104% 99% 0% 122% 200% 0% 56% 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 AVitamin A +13066.7%
Contains more Vitamin B2Vitamin B2 +26.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +279.5%
Contains more Vitamin B3Vitamin B3 +57.3%
Contains more Vitamin B6Vitamin B6 +153.8%
Contains more FolateFolate +206.8%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 11% 50% 29% 5%
Protein: 5 g
Fats: 11 g
Carbs: 50 g
Water: 29.2 g
Other: 4.8 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 +150%
Contains more WaterWater +517.3%
Contains more OtherOther +58.4%
Contains more ProteinProtein +315.6%
Contains more FatsFats +367.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 28% 46%
Saturated fat: Sat. Fat 2.7 g
Monounsaturated fat: Mono. Fat 2.8 g
Polyunsaturated fat: Poly. Fat 4.6 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 -39.4%
Contains more Mono. FatMonounsaturated fat +561.7%
Contains more Poly. FatPolyunsaturated fat +403%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Strudel Sunflower seeds DV% diff.
Vitamin E 0mg 35.17mg 234%
Copper 1.8mg 200%
Polyunsaturated fat 4.6g 23.137g 124%
Selenium 53µg 96%
Vitamin B1 0.39mg 1.48mg 91%
Manganese 1.95mg 85%
Magnesium 13mg 325mg 74%
Vitamin B12 1.6µg 0µg 67%
Vitamin B6 0.53mg 1.345mg 63%
Fats 11g 51.46g 62%
Phosphorus 263mg 660mg 57%
Vitamin A 395µg 3µg 44%
Zinc 0.4mg 5mg 42%
Monounsaturated fat 2.8g 18.528g 39%
Folate 74µg 227µg 38%
Protein 5g 20.78g 32%
Fiber 1.2g 8.6g 30%
Sodium 691mg 9mg 30%
Vitamin B5 1.13mg 23%
Calcium 293mg 78mg 22%
Vitamin B3 5.3mg 8.335mg 19%
Potassium 71mg 645mg 17%
Calories 318kcal 584kcal 13%
Choline 55.1mg 10%
Carbs 50g 20g 10%
Iron 5.9mg 5.25mg 8%
Saturated fat 2.7g 4.455g 8%
Vitamin B2 0.45mg 0.355mg 7%
Cholesterol 12mg 0mg 4%
Vitamin C 1.4mg 2%
Net carbs 48.8g 11.4g N/A
Vitamin D 1IU 0IU 0%
Sugar 16.8g 2.62g N/A
Trans fat 0.2g N/A
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Strudel Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
62%
Strudel
146%
Sunflower seeds
Minerals Daily Need Coverage Score
54%
Strudel
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 14.18g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 682mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Saturated fat?
Strudel
Strudel is lower in Saturated fat (difference - 1.755g)
Which food is cheaper?
Strudel
Strudel is cheaper (difference - $1.6)

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. 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.