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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.

Infographic

Sunflower seeds vs Biscuit 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 13% 71% 11% 109% 27% 15% 70% 76% 49% 106%
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.
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 0.67% 0% 0% 0% 89% 72% 55% 17% 8.1% 10% 0% 46% 0%
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

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
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 ProteinProtein +196.9%
Contains more FatsFats +215.7%
Contains more CarbsCarbs +123%
Contains more WaterWater +511%
~equal in Other ~3.2g

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
28% 45% 27%
Saturated fat: Sat. Fat 4.324 g
Monounsaturated fat: Mono. Fat 6.93 g
Polyunsaturated fat: Poly. Fat 4.163 g
Contains more Mono. FatMonounsaturated fat +167.4%
Contains more Poly. FatPolyunsaturated fat +455.8%
~equal in Saturated fat ~4.324g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds Biscuit
Lower in Cholesterol ok
Lower in Sodium 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 seeds Biscuit 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Biscuit
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
146%
Sunflower seeds
23%
Biscuit
Minerals Daily Need Coverage Score
207%
Sunflower seeds
55%
Biscuit

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 571mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 24)
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 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 seeds - 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.