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  6. Sunflower seeds vs. Apple pie

Sunflower seeds vs. Apple pie — In-Depth Nutrition Comparison

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How are sunflower seeds and apple pie different?

  • Sunflower seeds have more copper, vitamin B1, vitamin B6, phosphorus, manganese, magnesium, folate, iron, vitamin B3, and zinc than apple pie.
  • Daily need coverage for copper for sunflower seeds is 195% higher.
  • Sunflower seeds contain 57 times more folate than apple pie. While sunflower seeds contain 227µg of folate, apple pie contains only 4µg.
  • Sunflower seeds have a lower glycemic index (20) than apple pie (41).

Seeds, sunflower seed kernels, dried and Pie, apple, commercially prepared, unenriched flour are the varieties used in this article.

Infographic

Sunflower seeds vs Apple pie 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Contains more MagnesiumMagnesium +4542.9%
Contains more CalciumCalcium +609.1%
Contains more PotassiumPotassium +892.3%
Contains more IronIron +333.9%
Contains more CopperCopper +3813%
Contains more ZincZinc +3025%
Contains more PhosphorusPhosphorus +2650%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +971.4%
Contains more SeleniumSelenium +∞%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1004.5%
Contains more Vitamin B2Vitamin B2 +124.7%
Contains more Vitamin B3Vitamin B3 +642.2%
Contains more Vitamin B5Vitamin B5 +849.6%
Contains more Vitamin B6Vitamin B6 +3439.5%
Contains more FolateFolate +5575%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +128.6%
Contains more Vitamin AVitamin A +866.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Apple pie DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.046mg 195%
Polyunsaturated fat 23.137g 2.198g 140%
Vitamin B1 1.48mg 0.134mg 112%
Vitamin B6 1.345mg 0.038mg 101%
Selenium 53µg 96%
Phosphorus 660mg 24mg 91%
Manganese 1.95mg 0.182mg 77%
Magnesium 325mg 7mg 76%
Fats 51.46g 11g 62%
Folate 227µg 4µg 56%
Iron 5.25mg 1.21mg 51%
Vitamin B3 8.335mg 1.123mg 45%
Zinc 5mg 0.16mg 44%
Protein 20.78g 1.9g 38%
Monounsaturated fat 18.528g 4.388g 35%
Fiber 8.6g 1.6g 28%
Vitamin B5 1.13mg 0.119mg 20%
Calories 584kcal 237kcal 17%
Potassium 645mg 65mg 17%
Vitamin B2 0.355mg 0.158mg 15%
Sodium 9mg 266mg 11%
Choline 55.1mg 10%
Calcium 78mg 11mg 7%
Carbs 20g 34g 5%
Vitamin A 3µg 29µg 3%
Saturated fat 4.455g 3.797g 3%
Vitamin C 1.4mg 3.2mg 2%
Net carbs 11.4g 32.4g N/A
Sugar 2.62g N/A
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.348mg 0.026mg 0%
Threonine 0.928mg 0.054mg 0%
Isoleucine 1.139mg 0.073mg 0%
Leucine 1.659mg 0.129mg 0%
Lysine 0.937mg 0.07mg 0%
Methionine 0.494mg 0.032mg 0%
Phenylalanine 1.169mg 0.088mg 0%
Valine 1.315mg 0.084mg 0%
Histidine 0.632mg 0.038mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more ProteinProtein +993.7%
Contains more FatsFats +367.8%
Contains more OtherOther +236.7%
Contains more CarbsCarbs +70%
Contains more WaterWater +1003.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 g
Contains more Mono. FatMonounsaturated fat +322.2%
Contains more Poly. FatPolyunsaturated fat +952.6%
Contains less Sat. FatSaturated fat -14.8%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.