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  6. Sunflower seeds vs. Cherry pie

Sunflower seeds vs. Cherry pie — In-Depth Nutrition Comparison

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A recap on differences between sunflower seeds and cherry pie

  • Sunflower seeds are higher than cherry pie in copper, vitamin B1, vitamin B6, phosphorus, selenium, manganese, magnesium, folate, vitamin B3, and zinc.
  • Sunflower seeds cover your daily copper needs 191% more than cherry pie.
  • Sunflower seeds contain 40 times more vitamin B6 than cherry pie. While sunflower seeds contain 1.345mg of vitamin B6, cherry pie contains only 0.034mg.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Pie, cherry, prepared from recipe.

Infographic

Sunflower seeds vs Cherry pie 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 6.4% 3% 6.8% 69% 26% 5.5% 13% 25% 26% 43%
Contains more MagnesiumMagnesium +3511.1%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +737.7%
Contains more IronIron +183.8%
Contains more CopperCopper +2237.7%
Contains more ZincZinc +2400%
Contains more PhosphorusPhosphorus +2100%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +875%
Contains more SeleniumSelenium +579.5%

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 3.3% 9.7% 0% 0% 37% 29% 24% 7.4% 7.8% 0% 0% 20% 0%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +184%
Contains more Vitamin B3Vitamin B3 +553.2%
Contains more Vitamin B5Vitamin B5 +818.7%
Contains more Vitamin B6Vitamin B6 +3855.9%
Contains more FolateFolate +740.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +866.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Cherry pie DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.077mg 191%
Polyunsaturated fat 23.137g 3.247g 133%
Vitamin B1 1.48mg 0.148mg 111%
Vitamin B6 1.345mg 0.034mg 101%
Phosphorus 660mg 30mg 90%
Selenium 53µg 7.8µg 82%
Manganese 1.95mg 0.2mg 76%
Magnesium 325mg 9mg 75%
Fats 51.46g 12.2g 60%
Folate 227µg 27µg 50%
Zinc 5mg 0.2mg 44%
Vitamin B3 8.335mg 1.276mg 44%
Iron 5.25mg 1.85mg 43%
Protein 20.78g 2.8g 36%
Fiber 8.6g 34%
Monounsaturated fat 18.528g 5.314g 33%
Vitamin B5 1.13mg 0.123mg 20%
Vitamin B2 0.355mg 0.125mg 18%
Potassium 645mg 77mg 17%
Calories 584kcal 270kcal 16%
Choline 55.1mg 10%
Sodium 9mg 191mg 8%
Calcium 78mg 10mg 7%
Saturated fat 4.455g 2.985g 7%
Carbs 20g 38.5g 6%
Vitamin A 3µg 29µg 3%
Vitamin C 1.4mg 1mg 0%
Net carbs 11.4g 38.5g N/A
Sugar 2.62g N/A
Tryptophan 0.348mg 0.031mg 0%
Threonine 0.928mg 0.072mg 0%
Isoleucine 1.139mg 0.088mg 0%
Leucine 1.659mg 0.17mg 0%
Lysine 0.937mg 0.067mg 0%
Methionine 0.494mg 0.043mg 0%
Phenylalanine 1.169mg 0.124mg 0%
Valine 1.315mg 0.104mg 0%
Histidine 0.632mg 0.057mg 0%
Omega-3 - EPA 0.014g 0g N/A

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
3% 12% 39% 46%
Protein: 2.8 g
Fats: 12.2 g
Carbs: 38.5 g
Water: 45.8 g
Other: 0.7 g
Contains more ProteinProtein +642.1%
Contains more FatsFats +321.8%
Contains more OtherOther +332.9%
Contains more CarbsCarbs +92.5%
Contains more WaterWater +868.3%

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
26% 46% 28%
Saturated fat: Sat. Fat 2.985 g
Monounsaturated fat: Mono. Fat 5.314 g
Polyunsaturated fat: Poly. Fat 3.247 g
Contains more Mono. FatMonounsaturated fat +248.7%
Contains more Poly. FatPolyunsaturated fat +612.6%
Contains less Sat. FatSaturated fat -33%

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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. Cherry pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172781/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.