Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sunflower seeds
  5. Compare
  6. Sunflower seeds vs. Blueberry pie

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

Compare

Important differences between sunflower seeds and blueberry pie

  • Sunflower seeds have more copper, vitamin B6, phosphorus, selenium, magnesium, manganese, folate, iron, and vitamin B3; however, blueberry pie has more vitamin B1.
  • Blueberry pie's daily need coverage for vitamin B1 is 12627% more.
  • Sunflower seeds have 41 times more magnesium than blueberry pie. Sunflower seeds have 325mg of magnesium, while blueberry pie has 8mg.
  • Blueberry pie has a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Pie, blueberry, prepared from recipe.

Infographic

Sunflower seeds vs Blueberry pie 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.
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 5.7% 2.1% 4.4% 46% 22% 5.5% 13% 24% 39% 40%
Contains more MagnesiumMagnesium +3962.5%
Contains more CalciumCalcium +1014.3%
Contains more PotassiumPotassium +1190%
Contains more IronIron +326.8%
Contains more CopperCopper +2586.6%
Contains more ZincZinc +2400%
Contains more PhosphorusPhosphorus +2100%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +550%
Contains more SeleniumSelenium +616.2%

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 2.3% 0.67% 0% 0% 38250% 30% 22% 7.4% 7.8% 0% 0% 17% 0%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +168.9%
Contains more Vitamin B3Vitamin B3 +598.1%
Contains more Vitamin B5Vitamin B5 +811.3%
Contains more Vitamin B6Vitamin B6 +3855.9%
Contains more FolateFolate +887%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +10237.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Blueberry pie DV% diff.
Vitamin B1 1.48mg 153mg 12627%
Vitamin E 35.17mg 234%
Copper 1.8mg 0.067mg 193%
Polyunsaturated fat 23.137g 3.08g 134%
Vitamin B6 1.345mg 0.034mg 101%
Phosphorus 660mg 30mg 90%
Selenium 53µg 7.4µg 83%
Magnesium 325mg 8mg 75%
Manganese 1.95mg 0.3mg 72%
Fats 51.46g 11.9g 61%
Folate 227µg 23µg 51%
Iron 5.25mg 1.23mg 50%
Vitamin B3 8.335mg 1.194mg 45%
Zinc 5mg 0.2mg 44%
Protein 20.78g 2.7g 36%
Fiber 8.6g 34%
Monounsaturated fat 18.528g 5.121g 34%
Vitamin B5 1.13mg 0.124mg 20%
Potassium 645mg 50mg 18%
Vitamin B2 0.355mg 0.132mg 17%
Calories 584kcal 245kcal 17%
Choline 55.1mg 10%
Sodium 9mg 185mg 8%
Calcium 78mg 7mg 7%
Saturated fat 4.455g 2.911g 7%
Carbs 20g 33.5g 5%
Vitamin C 1.4mg 0.7mg 1%
Net carbs 11.4g 33.5g N/A
Sugar 2.62g N/A
Vitamin A 3µg 2µg 0%
Tryptophan 0.348mg 0.029mg 0%
Threonine 0.928mg 0.073mg 0%
Isoleucine 1.139mg 0.09mg 0%
Leucine 1.659mg 0.179mg 0%
Lysine 0.937mg 0.057mg 0%
Methionine 0.494mg 0.046mg 0%
Phenylalanine 1.169mg 0.127mg 0%
Valine 1.315mg 0.108mg 0%
Histidine 0.632mg 0.056mg 0%
Omega-3 - EPA 0.014g 0g 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
3% 12% 34% 51%
Protein: 2.7 g
Fats: 11.9 g
Carbs: 33.5 g
Water: 51.2 g
Other: 0.7 g
Contains more ProteinProtein +669.6%
Contains more FatsFats +332.4%
Contains more OtherOther +332.9%
Contains more CarbsCarbs +67.5%
Contains more WaterWater +982.5%

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
26% 46% 28%
Saturated fat: Sat. Fat 2.911 g
Monounsaturated fat: Mono. Fat 5.121 g
Polyunsaturated fat: Poly. Fat 3.08 g
Contains more Mono. FatMonounsaturated fat +261.8%
Contains more Poly. FatPolyunsaturated fat +651.2%
Contains less Sat. FatSaturated fat -34.7%

People also compare

Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds
Blueberry pie
Blueberry pie vs Cherry pie
Cherry pie
Blueberry pie
Blueberry pie vs Cream pie
Cream pie
Blueberry pie
Blueberry pie vs Lemon meringue pie
Lemon meringue pie

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. Blueberry pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172779/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.