Sunflower seeds vs. Candy bar — In-Depth Nutrition Comparison
Compare
Summary of differences between sunflower seeds and candy bar
- Sunflower seeds have more vitamin E, vitamin B1, copper, selenium, iron, magnesium, phosphorus, folate, and manganese; however, candy bar is higher in vitamin B6.
- Candy bar covers your daily need for vitamin B6, 11666% more than sunflower seeds.
- Sunflower seeds have 15 times more vitamin B1 than candy bar. While sunflower seeds have 1.48mg of vitamin B1, candy bar has only 0.1mg.
- The glycemic index of candy bar is higher.
These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Candies, peanut bar.
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 | +195.5% |
| Contains more PotassiumPotassium | +58.5% |
| Contains more IronIron | +441.2% |
| Contains more CopperCopper | +132.6% |
| Contains more ZincZinc | +26.9% |
| Contains more PhosphorusPhosphorus | +114.3% |
| Contains less SodiumSodium | -94.2% |
| Contains more ManganeseManganese | +56.9% |
| Contains more SeleniumSelenium | +1027.7% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +757.8% |
| Contains more Vitamin B1Vitamin B1 | +1380% |
| Contains more Vitamin B2Vitamin B2 | +153.6% |
| Contains more Vitamin B5Vitamin B5 | +36.1% |
| Contains more FolateFolate | +202.7% |
| Contains more CholineCholine | +87.4% |
| Contains more Vitamin B6Vitamin B6 | +11275.5% |
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:
15.5 g
Fats:
33.7 g
Carbs:
47.4 g
Water:
1.6 g
Other:
1.8 g
| Contains more ProteinProtein | +34.1% |
| Contains more FatsFats | +52.7% |
| Contains more WaterWater | +195.6% |
| Contains more OtherOther | +68.3% |
| Contains more CarbsCarbs | +137% |
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
4.678 g
Monounsaturated fat:
Mono. Fat
16.721 g
Polyunsaturated fat:
Poly. Fat
10.65 g
| Contains more Poly. FatPolyunsaturated fat | +117.2% |
~equal in
Saturated fat
~4.678g
~equal in
Monounsaturated fat
~16.721g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 1.345mg | 153mg | 11666% |
| Vitamin E | 35.17mg | 4.1mg | 207% |
| Vitamin B1 | 1.48mg | 0.1mg | 115% |
| Copper | 1.8mg | 0.774mg | 114% |
| Selenium | 53µg | 4.7µg | 88% |
| Polyunsaturated fat | 23.137g | 10.65g | 83% |
| Iron | 5.25mg | 0.97mg | 54% |
| Magnesium | 325mg | 110mg | 51% |
| Phosphorus | 660mg | 308mg | 50% |
| Folate | 227µg | 75µg | 38% |
| Manganese | 1.95mg | 1.243mg | 31% |
| Fats | 51.46g | 33.7g | 27% |
| Fiber | 8.6g | 4.1g | 18% |
| Vitamin B2 | 0.355mg | 0.14mg | 17% |
| Protein | 20.78g | 15.5g | 11% |
| Zinc | 5mg | 3.94mg | 10% |
| Carbs | 20g | 47.4g | 9% |
| Potassium | 645mg | 407mg | 7% |
| Vitamin B5 | 1.13mg | 0.83mg | 6% |
| Sodium | 9mg | 156mg | 6% |
| Choline | 55.1mg | 29.4mg | 5% |
| Monounsaturated fat | 18.528g | 16.721g | 5% |
| Calories | 584kcal | 522kcal | 3% |
| Vitamin B3 | 8.335mg | 7.922mg | 3% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Saturated fat | 4.455g | 4.678g | 1% |
| Net carbs | 11.4g | 43.3g | N/A |
| Calcium | 78mg | 78mg | 0% |
| Sugar | 2.62g | 42.22g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.348mg | 0.149mg | 0% |
| Threonine | 0.928mg | 0.52mg | 0% |
| Isoleucine | 1.139mg | 0.534mg | 0% |
| Leucine | 1.659mg | 0.986mg | 0% |
| Lysine | 0.937mg | 0.545mg | 0% |
| Methionine | 0.494mg | 0.185mg | 0% |
| Phenylalanine | 1.169mg | 0.787mg | 0% |
| Valine | 1.315mg | 0.638mg | 0% |
| Histidine | 0.632mg | 0.385mg | 0% |
| Omega-3 - EPA | 0.014g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
2748%
Minerals Daily Need Coverage Score
207%
88%
Comparison summary
Which food is lower in Sugar?
Sunflower seeds is lower in Sugar (difference - 39.6g)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 147mg)
Which food is lower in Saturated fat?
Sunflower seeds is lower in Saturated fat (difference - 0.223g)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is cheaper?
Candy bar is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)