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  6. Sunflower seed vs. Biscuit

Sunflower seed vs. Biscuit — In-Depth Nutrition Comparison

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Important differences between Sunflower seed and Biscuit

  • Biscuit has less Copper, Vitamin B6, Vitamin B1, Magnesium, Phosphorus, Manganese, Selenium, Folate, Zinc, and Vitamin B3.
  • Sunflower seed's daily need coverage for Copper is 191% more.
  • Sunflower seed has 38 times more Vitamin B6 than Biscuit. Sunflower seed has 1.345mg of Vitamin B6, while Biscuit has 0.035mg.

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

Infographic

Sunflower seed vs Biscuit 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.
Sunflower seed
Sunflower seed
9
:
1
Biscuit
Biscuit
Contains more Iron +81%
Contains more Magnesium +1705.6%
Contains more Phosphorus +302.4%
Contains more Potassium +433.1%
Contains less Sodium -98.4%
Contains more Zinc +825.9%
Contains more Copper +2095.1%
Contains more Manganese +415.9%
Contains more Selenium +171.8%
Contains more Calcium +201.3%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Biscuit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 71% 109% 13% 71% 11% 76% 15% 28% 50% 107%
Contains more Iron +81%
Contains more Magnesium +1705.6%
Contains more Phosphorus +302.4%
Contains more Potassium +433.1%
Contains less Sodium -98.4%
Contains more Zinc +825.9%
Contains more Copper +2095.1%
Contains more Manganese +415.9%
Contains more Selenium +171.8%
Contains more Calcium +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 seed
Sunflower seed
10
:
2
Biscuit
Biscuit
Contains more Vitamin C +600%
Contains more Vitamin B1 +315.7%
Contains more Vitamin B2 +14.5%
Contains more Vitamin B3 +182.6%
Contains more Vitamin B5 +296.5%
Contains more Vitamin B6 +3742.9%
Contains more Folate +272.1%
Contains more Vitamin A +64%
Contains more Vitamin B12 +∞%
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%
Biscuit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 1% 89% 72% 56% 18% 9% 46% 10% 0%
Contains more Vitamin C +600%
Contains more Vitamin B1 +315.7%
Contains more Vitamin B2 +14.5%
Contains more Vitamin B3 +182.6%
Contains more Vitamin B5 +296.5%
Contains more Vitamin B6 +3742.9%
Contains more Folate +272.1%
Contains more Vitamin A +64%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
3
Biscuit
Biscuit
Contains more Protein +196.9%
Contains more Fats +215.7%
Contains more Carbs +123%
Contains more Water +511%
Equal in Other - 3.2
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
Biscuit
7% 16% 45% 29% 3%
Protein: 7 g
Fats: 16.3 g
Carbs: 44.6 g
Water: 28.9 g
Other: 3.2 g
Contains more Protein +196.9%
Contains more Fats +215.7%
Contains more Carbs +123%
Contains more Water +511%
Equal in Other - 3.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Biscuit
Biscuit
Contains more Monounsaturated Fat +167.4%
Contains more Polyunsaturated fat +455.8%
Equal in Saturated Fat - 4.324
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Biscuit
28% 45% 27%
Saturated Fat: 4.324 g
Monounsaturated Fat: 6.93 g
Polyunsaturated fat: 4.163 g
Contains more Monounsaturated Fat +167.4%
Contains more Polyunsaturated fat +455.8%
Equal in Saturated Fat - 4.324

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Biscuit Opinion
Net carbs 11.4g 43.1g Biscuit
Protein 20.78g 7g Sunflower seed
Fats 51.46g 16.3g Sunflower seed
Carbs 20g 44.6g Biscuit
Calories 584kcal 353kcal Sunflower seed
Sugar 2.62g 2.18g Biscuit
Fiber 8.6g 1.5g Sunflower seed
Calcium 78mg 235mg Biscuit
Iron 5.25mg 2.9mg Sunflower seed
Magnesium 325mg 18mg Sunflower seed
Phosphorus 660mg 164mg Sunflower seed
Potassium 645mg 121mg Sunflower seed
Sodium 9mg 580mg Sunflower seed
Zinc 5mg 0.54mg Sunflower seed
Copper 1.8mg 0.082mg Sunflower seed
Manganese 1.95mg 0.378mg Sunflower seed
Selenium 53µg 19.5µg Sunflower seed
Vitamin A 50IU 82IU Biscuit
Vitamin A RAE 3µg Sunflower seed
Vitamin E 35.17mg Sunflower seed
Vitamin C 1.4mg 0.2mg Sunflower seed
Vitamin B1 1.48mg 0.356mg Sunflower seed
Vitamin B2 0.355mg 0.31mg Sunflower seed
Vitamin B3 8.335mg 2.949mg Sunflower seed
Vitamin B5 1.13mg 0.285mg Sunflower seed
Vitamin B6 1.345mg 0.035mg Sunflower seed
Folate 227µg 61µg Sunflower seed
Vitamin B12 0µg 0.08µg Biscuit
Tryptophan 0.348mg 0.087mg Sunflower seed
Threonine 0.928mg 0.211mg Sunflower seed
Isoleucine 1.139mg 0.273mg Sunflower seed
Leucine 1.659mg 0.514mg Sunflower seed
Lysine 0.937mg 0.226mg Sunflower seed
Methionine 0.494mg 0.132mg Sunflower seed
Phenylalanine 1.169mg 0.347mg Sunflower seed
Valine 1.315mg 0.313mg Sunflower seed
Histidine 0.632mg 0.161mg Sunflower seed
Cholesterol 0mg 3mg Sunflower seed
Saturated Fat 4.455g 4.324g Biscuit
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 6.93g Sunflower seed
Polyunsaturated fat 23.137g 4.163g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Biscuit
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
156%
Sunflower seed
25%
Biscuit
Minerals Daily Need Coverage Score
207%
Sunflower seed
55%
Biscuit

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 571mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 3mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 24)
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 lower in Sugar?
Biscuit
Biscuit is lower in Sugar (difference - 0.44g)
Which food is lower in Saturated Fat?
Biscuit
Biscuit is lower in Saturated Fat (difference - 0.131g)
Which food is cheaper?
Biscuit
Biscuit 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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Biscuit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172670/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.