Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Sunflower seed vs Bread - In-Depth Nutrition Comparison

Compare

Differences between Sunflower seed and Bread

  • Bread contains less Vitamin E , Copper, Vitamin B6, Vitamin B1, Phosphorus, Magnesium, Selenium, Folate, and Zinc than Sunflower seed.
  • Sunflower seed's daily need coverage for Vitamin E is 233% higher.
  • Bread contains 9 times less Copper than Sunflower seed. Sunflower seed contains 1.8mg of Copper, while Bread contains 0.198mg.
  • The amount of Sodium in Sunflower seed is lower.

The food types used in this comparison are Seeds, sunflower seed kernels, dried and Bread, wheat, toasted.

Infographic

Sunflower seed vs Bread 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +28.4%
Contains more Magnesium +450.8%
Contains more Phosphorus +251.1%
Contains more Potassium +189.2%
Contains less Sodium -98.5%
Contains more Zinc +240.1%
Contains more Copper +809.1%
Contains more Calcium +111.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains more Iron +28.4%
Contains more Magnesium +450.8%
Contains more Phosphorus +251.1%
Contains more Potassium +189.2%
Contains less Sodium -98.5%
Contains more Zinc +240.1%
Contains more Copper +809.1%
Contains more Calcium +111.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Bread
Contains more Vitamin A +∞%
Contains more Vitamin E +14554.2%
Contains more Vitamin C +600%
Contains more Vitamin B1 +237.1%
Contains more Vitamin B3 +33.4%
Contains more Vitamin B5 +147.8%
Contains more Vitamin B6 +779.1%
Contains more Folate +164%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.382
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin E +14554.2%
Contains more Vitamin C +600%
Contains more Vitamin B1 +237.1%
Contains more Vitamin B3 +33.4%
Contains more Vitamin B5 +147.8%
Contains more Vitamin B6 +779.1%
Contains more Folate +164%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.382

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Bread
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Bread Opinion
Net carbs 11.4g 51.07g Bread
Protein 20.78g 12.96g Sunflower seed
Fats 51.46g 4.27g Sunflower seed
Carbs 20g 55.77g Bread
Calories 584kcal 313kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g 6.42g Sunflower seed
Fiber 8.6g 4.7g Sunflower seed
Calcium 78mg 165mg Bread
Iron 5.25mg 4.09mg Sunflower seed
Magnesium 325mg 59mg Sunflower seed
Phosphorus 660mg 188mg Sunflower seed
Potassium 645mg 223mg Sunflower seed
Sodium 9mg 601mg Sunflower seed
Zinc 5mg 1.47mg Sunflower seed
Copper 1.8mg 0.198mg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin E 35.17mg 0.24mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0.2mg Sunflower seed
Vitamin B1 1.48mg 0.439mg Sunflower seed
Vitamin B2 0.355mg 0.382mg Bread
Vitamin B3 8.335mg 6.25mg Sunflower seed
Vitamin B5 1.13mg 0.456mg Sunflower seed
Vitamin B6 1.345mg 0.153mg Sunflower seed
Folate 227µg 86µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 5.7µg Bread
Tryptophan 0.348mg 0.092mg Sunflower seed
Threonine 0.928mg 0.299mg Sunflower seed
Isoleucine 1.139mg 0.258mg Sunflower seed
Leucine 1.659mg 0.461mg Sunflower seed
Lysine 0.937mg 0.215mg Sunflower seed
Methionine 0.494mg 0.105mg Sunflower seed
Phenylalanine 1.169mg 0.315mg Sunflower seed
Valine 1.315mg 0.31mg Sunflower seed
Histidine 0.632mg 0.15mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 4.455g 0.989g Bread
Monounsaturated Fat 18.528g 1.019g Sunflower seed
Polyunsaturated fat 23.137g 1.72g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
38
Bread
Mineral Summary Score
191
Sunflower seed
66
Bread

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
78%
Bread
Carbohydrates
20%
Sunflower seed
56%
Bread
Fats
238%
Sunflower seed
20%
Bread

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 3.8g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 592mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 40)
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 Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 3.466g)
Which food is cheaper?
Bread
Bread is cheaper (difference - $1.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.