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Sunflower seed vs Bread - In-Depth Nutrition Comparison

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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Bread
Contains more Iron +28.4%
Contains more Potassium +189.2%
Contains more Magnesium +450.8%
Contains more Copper +809.1%
Contains more Zinc +240.1%
Contains more Phosphorus +251.1%
Contains less Sodium -98.5%
Contains more Calcium +111.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Contains more Iron +28.4%
Contains more Potassium +189.2%
Contains more Magnesium +450.8%
Contains more Copper +809.1%
Contains more Zinc +240.1%
Contains more Phosphorus +251.1%
Contains less Sodium -98.5%
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 C +600%
Contains more Vitamin A +∞%
Contains more Vitamin E +14554.2%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Contains more Vitamin C +600%
Contains more Vitamin A +∞%
Contains more Vitamin E +14554.2%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.