Sunflower seeds vs. Biscuit — In-Depth Nutrition Comparison

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Important differences between sunflower seeds and biscuits

Biscuits have less copper, vitamin B6, vitamin B1, magnesium, phosphorus, manganese, selenium, folate, zinc, and vitamin B3.
Sunflower seeds' daily need coverage for copper is 191% more.
Sunflower seeds have 38 times more vitamin B6 than biscuits. Sunflower seeds have 1.345mg of vitamin B6, while biscuits have 0.035mg.
Biscuits have a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Biscuits, plain or buttermilk, prepared from recipe.

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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.

Sunflower seeds

Biscuit

Contains more MagnesiumMagnesium	+1705.6%
Contains more PotassiumPotassium	+433.1%
Contains more IronIron	+81%
Contains more CopperCopper	+2095.1%
Contains more ZincZinc	+825.9%
Contains more PhosphorusPhosphorus	+302.4%
Contains less SodiumSodium	-98.4%
Contains more ManganeseManganese	+415.9%
Contains more SeleniumSelenium	+171.8%

Contains more CalciumCalcium

+201.3%

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.

Sunflower seeds

Biscuit

Contains more Vitamin CVitamin C	+600%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+315.7%
Contains more Vitamin B2Vitamin B2	+14.5%
Contains more Vitamin B3Vitamin B3	+182.6%
Contains more Vitamin B5Vitamin B5	+296.5%
Contains more Vitamin B6Vitamin B6	+3742.9%
Contains more FolateFolate	+272.1%
Contains more CholineCholine	+∞%

Contains more Vitamin B12Vitamin B12

+∞%

~equal in Vitamin D ~µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	35.17mg		234%
Copper	1.8mg	0.082mg	191%
Polyunsaturated fat	23.137g	4.163g	126%
Vitamin B6	1.345mg	0.035mg	101%
Vitamin B1	1.48mg	0.356mg	94%
Magnesium	325mg	18mg	73%
Phosphorus	660mg	164mg	71%
Manganese	1.95mg	0.378mg	68%
Selenium	53µg	19.5µg	61%
Fats	51.46g	16.3g	54%
Folate	227µg	61µg	42%
Zinc	5mg	0.54mg	41%
Vitamin B3	8.335mg	2.949mg	34%
Monounsaturated fat	18.528g	6.93g	29%
Iron	5.25mg	2.9mg	29%
Protein	20.78g	7g	28%
Fiber	8.6g	1.5g	28%
Sodium	9mg	580mg	25%
Vitamin B5	1.13mg	0.285mg	17%
Calcium	78mg	235mg	16%
Potassium	645mg	121mg	15%
Calories	584kcal	353kcal	12%
Choline	55.1mg		10%
Carbs	20g	44.6g	8%
Vitamin B2	0.355mg	0.31mg	3%
Vitamin B12	0µg	0.08µg	3%
Cholesterol	0mg	3mg	1%
Saturated fat	4.455g	4.324g	1%
Vitamin C	1.4mg	0.2mg	1%
Net carbs	11.4g	43.1g	N/A
Sugar	2.62g	2.18g	N/A
Vitamin A	3µg		0%
Tryptophan	0.348mg	0.087mg	0%
Threonine	0.928mg	0.211mg	0%
Isoleucine	1.139mg	0.273mg	0%
Leucine	1.659mg	0.514mg	0%
Lysine	0.937mg	0.226mg	0%
Methionine	0.494mg	0.132mg	0%
Phenylalanine	1.169mg	0.347mg	0%
Valine	1.315mg	0.313mg	0%
Histidine	0.632mg	0.161mg	0%
Omega-3 - EPA	0.014g	0g	N/A