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  6. Sunflower seeds vs. Wheat Bread

Sunflower seeds vs. Wheat Bread — In-Depth Nutrition Comparison

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Differences between sunflower seeds and wheat Bread

  • Wheat Bread contains less vitamin E, copper, vitamin B6, vitamin B1, phosphorus, magnesium, selenium, folate, and zinc than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 233% higher.
  • Wheat Bread contains 9 times less copper than sunflower seeds. Sunflower seeds contain 1.8mg of copper, while wheat Bread contains 0.198mg.
  • The amount of sodium in sunflower seeds is lower.
  • Sunflower seeds have a lower glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of wheat Bread is 60.

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

Infographic

Sunflower seeds vs Wheat 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" 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +450.8%
Contains more PotassiumPotassium +189.2%
Contains more IronIron +28.4%
Contains more CopperCopper +809.1%
Contains more ZincZinc +240.1%
Contains more PhosphorusPhosphorus +251.1%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +41.6%
Contains more SeleniumSelenium +58.7%
Contains more CalciumCalcium +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" 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% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +14554.2%
Contains more Vitamin B1Vitamin B1 +237.1%
Contains more Vitamin B3Vitamin B3 +33.4%
Contains more Vitamin B5Vitamin B5 +147.8%
Contains more Vitamin B6Vitamin B6 +779.1%
Contains more FolateFolate +164%
Contains more CholineCholine +149.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.382mg
~equal in Vitamin B12 ~0µg

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +60.3%
Contains more FatsFats +1105.2%
Contains more CarbsCarbs +178.9%
Contains more WaterWater +412.3%
~equal in Other ~2.77g

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +1718.3%
Contains more Poly. FatPolyunsaturated fat +1245.2%
Contains less Sat. FatSaturated fat -77.8%

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 Wheat Bread
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Wheat Bread DV% diff.
Vitamin E 35.17mg 0.24mg 233%
Copper 1.8mg 0.198mg 178%
Polyunsaturated fat 23.137g 1.72g 143%
Vitamin B6 1.345mg 0.153mg 92%
Vitamin B1 1.48mg 0.439mg 87%
Fats 51.46g 4.27g 73%
Phosphorus 660mg 188mg 67%
Magnesium 325mg 59mg 63%
Monounsaturated fat 18.528g 1.019g 44%
Selenium 53µg 33.4µg 36%
Folate 227µg 86µg 35%
Zinc 5mg 1.47mg 32%
Sodium 9mg 601mg 26%
Manganese 1.95mg 1.377mg 25%
Fiber 8.6g 4.7g 16%
Saturated fat 4.455g 0.989g 16%
Protein 20.78g 12.96g 16%
Iron 5.25mg 4.09mg 15%
Calories 584kcal 313kcal 14%
Vitamin B3 8.335mg 6.25mg 13%
Vitamin B5 1.13mg 0.456mg 13%
Potassium 645mg 223mg 12%
Carbs 20g 55.77g 12%
Calcium 78mg 165mg 9%
Choline 55.1mg 22.1mg 6%
Vitamin K 0µg 5.7µg 5%
Vitamin B2 0.355mg 0.382mg 2%
Vitamin C 1.4mg 0.2mg 1%
Net carbs 11.4g 51.07g N/A
Sugar 2.62g 6.42g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.092mg 0%
Threonine 0.928mg 0.299mg 0%
Isoleucine 1.139mg 0.258mg 0%
Leucine 1.659mg 0.461mg 0%
Lysine 0.937mg 0.215mg 0%
Methionine 0.494mg 0.105mg 0%
Phenylalanine 1.169mg 0.315mg 0%
Valine 1.315mg 0.31mg 0%
Histidine 0.632mg 0.15mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Wheat Bread
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
36%
Wheat Bread
Minerals Daily Need Coverage Score
207%
Sunflower seeds
89%
Wheat Bread

Comparison summary

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

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. Wheat 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.