Sunflower seeds vs. Butter cookie — In-Depth Nutrition Comparison
Compare
Differences between sunflower seeds and butter cookie
- Butter cookie contains less vitamin E, copper, vitamin B6, vitamin B1, selenium, phosphorus, manganese, magnesium, and zinc than sunflower seeds.
- Sunflower seeds' daily need coverage for vitamin E is 231% higher.
- Butter cookie contains 37 times less vitamin B6 than sunflower seeds. Sunflower seeds contain 1.345mg of vitamin B6, while butter cookie contains 0.036mg.
- Sunflower seeds have a lower glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of butter cookie is 55.
The food types used in this comparison are Seeds, sunflower seed kernels, dried and Cookies, butter, commercially prepared, enriched.
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.
| Contains more MagnesiumMagnesium | +2608.3% |
| Contains more CalciumCalcium | +169% |
| Contains more PotassiumPotassium | +481.1% |
| Contains more IronIron | +136.5% |
| Contains more CopperCopper | +800% |
| Contains more ZincZinc | +1215.8% |
| Contains more PhosphorusPhosphorus | +547.1% |
| Contains less SodiumSodium | -96.8% |
| Contains more ManganeseManganese | +1047.1% |
| Contains more SeleniumSelenium | +531% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +5963.8% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B3Vitamin B3 | +161.3% |
| Contains more Vitamin B5Vitamin B5 | +131.6% |
| Contains more Vitamin B6Vitamin B6 | +3636.1% |
| Contains more FolateFolate | +198.7% |
| Contains more CholineCholine | +747.7% |
| Contains more Vitamin AVitamin A | +5400% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 0.58mg | 231% |
| Copper | 1.8mg | 0.2mg | 178% |
| Polyunsaturated fat | 23.137g | 0.982g | 148% |
| Vitamin B6 | 1.345mg | 0.036mg | 101% |
| Vitamin B1 | 1.48mg | 0.37mg | 93% |
| Selenium | 53µg | 8.4µg | 81% |
| Phosphorus | 660mg | 102mg | 80% |
| Manganese | 1.95mg | 0.17mg | 77% |
| Magnesium | 325mg | 12mg | 75% |
| Fats | 51.46g | 18.8g | 50% |
| Zinc | 5mg | 0.38mg | 42% |
| Cholesterol | 0mg | 117mg | 39% |
| Iron | 5.25mg | 2.22mg | 38% |
| Folate | 227µg | 76µg | 38% |
| Monounsaturated fat | 18.528g | 5.522g | 33% |
| Vitamin B3 | 8.335mg | 3.19mg | 32% |
| Fiber | 8.6g | 0.8g | 31% |
| Saturated fat | 4.455g | 11.051g | 30% |
| Protein | 20.78g | 6.1g | 29% |
| Vitamin A | 3µg | 165µg | 18% |
| Potassium | 645mg | 111mg | 16% |
| Carbs | 20g | 68.9g | 16% |
| Vitamin B12 | 0µg | 0.36µg | 15% |
| Vitamin B5 | 1.13mg | 0.488mg | 13% |
| Sodium | 9mg | 282mg | 12% |
| Choline | 55.1mg | 6.5mg | 9% |
| Calories | 584kcal | 467kcal | 6% |
| Calcium | 78mg | 29mg | 5% |
| Vitamin B2 | 0.355mg | 0.335mg | 2% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Vitamin D | 0IU | 16IU | 2% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Vitamin K | 0µg | 1.7µg | 1% |
| Net carbs | 11.4g | 68.1g | N/A |
| Sugar | 2.62g | 20.24g | N/A |
| Tryptophan | 0.348mg | 0.084mg | 0% |
| Threonine | 0.928mg | 0.215mg | 0% |
| Isoleucine | 1.139mg | 0.277mg | 0% |
| Leucine | 1.659mg | 0.471mg | 0% |
| Lysine | 0.937mg | 0.308mg | 0% |
| Methionine | 0.494mg | 0.131mg | 0% |
| Phenylalanine | 1.169mg | 0.299mg | 0% |
| Valine | 1.315mg | 0.315mg | 0% |
| Histidine | 0.632mg | 0.136mg | 0% |
| Omega-3 - EPA | 0.014g | 0.011g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
6.1 g
Fats:
18.8 g
Carbs:
68.9 g
Water:
4.6 g
Other:
1.6 g
| Contains more ProteinProtein | +240.7% |
| Contains more FatsFats | +173.7% |
| Contains more OtherOther | +89.4% |
| Contains more CarbsCarbs | +244.5% |
~equal in
Water
~4.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
11.051 g
Monounsaturated fat:
Mono. Fat
5.522 g
Polyunsaturated fat:
Poly. Fat
0.982 g
| Contains less Sat. FatSaturated fat | -59.7% |
| Contains more Mono. FatMonounsaturated fat | +235.5% |
| Contains more Poly. FatPolyunsaturated fat | +2256.1% |
