Sunflower seeds vs. Chicken sandwich — In-Depth Nutrition Comparison
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How are sunflower seeds and chicken sandwich different?
- Sunflower seeds are higher than chicken sandwich in vitamin E, copper, vitamin B1, manganese, vitamin B6, magnesium, phosphorus, selenium, folate, and iron.
- Sunflower seeds cover your daily need for vitamin E, 218% more than chicken sandwich.
- Sunflower seeds contain 27 times more copper than chicken sandwich. Sunflower seeds contain 1.8mg of copper, while chicken sandwich contains 0.067mg.
- Chicken sandwich has a higher glycemic index (74) than sunflower seeds (20).
Seeds, sunflower seed kernels, dried and Fast foods, chicken fillet sandwich, plain with pickles types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +1254.2% |
| Contains more CalciumCalcium | +34.5% |
| Contains more PotassiumPotassium | +163.3% |
| Contains more IronIron | +196.6% |
| Contains more CopperCopper | +2586.6% |
| Contains more ZincZinc | +719.7% |
| Contains more PhosphorusPhosphorus | +256.8% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +790.4% |
| Contains more SeleniumSelenium | +166.3% |
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 | +75% |
| Contains more Vitamin EVitamin E | +1359.3% |
| Contains more Vitamin B1Vitamin B1 | +543.5% |
| Contains more Vitamin B2Vitamin B2 | +18.3% |
| Contains more Vitamin B6Vitamin B6 | +251.2% |
| Contains more FolateFolate | +383% |
| Contains more CholineCholine | +56.1% |
| 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 | 2.41mg | 218% |
| Copper | 1.8mg | 0.067mg | 193% |
| Polyunsaturated fat | 23.137g | 3.177g | 133% |
| Vitamin B1 | 1.48mg | 0.23mg | 104% |
| Manganese | 1.95mg | 0.219mg | 75% |
| Vitamin B6 | 1.345mg | 0.383mg | 74% |
| Magnesium | 325mg | 24mg | 72% |
| Phosphorus | 660mg | 185mg | 68% |
| Fats | 51.46g | 11.19g | 62% |
| Selenium | 53µg | 19.9µg | 60% |
| Folate | 227µg | 47µg | 45% |
| Iron | 5.25mg | 1.77mg | 44% |
| Zinc | 5mg | 0.61mg | 40% |
| Monounsaturated fat | 18.528g | 4.481g | 35% |
| Sodium | 9mg | 753mg | 32% |
| Fiber | 8.6g | 1.4g | 29% |
| Calories | 584kcal | 250kcal | 17% |
| Potassium | 645mg | 245mg | 12% |
| Cholesterol | 0mg | 35mg | 12% |
| Saturated fat | 4.455g | 2.123g | 11% |
| Protein | 20.78g | 16.28g | 9% |
| Starch | 16.5g | 7% | |
| Vitamin K | 0µg | 8.5µg | 7% |
| Vitamin B12 | 0µg | 0.13µg | 5% |
| Choline | 55.1mg | 35.3mg | 4% |
| Vitamin B2 | 0.355mg | 0.3mg | 4% |
| Vitamin B3 | 8.335mg | 7.72mg | 4% |
| Calcium | 78mg | 58mg | 2% |
| Fructose | 0.97g | 1% | |
| Vitamin B5 | 1.13mg | 1.2mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin C | 1.4mg | 0.8mg | 1% |
| Vitamin D | 0IU | 5IU | 1% |
| Carbs | 20g | 20.89g | 0% |
| Net carbs | 11.4g | 19.49g | N/A |
| Sugar | 2.62g | 3.64g | N/A |
| Vitamin A | 3µg | 3µg | 0% |
| Trans fat | 0.03g | N/A | |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0% | |
| Isoleucine | 1.139mg | 0% | |
| Leucine | 1.659mg | 0% | |
| Lysine | 0.937mg | 0% | |
| Methionine | 0.494mg | 0% | |
| Phenylalanine | 1.169mg | 0% | |
| Valine | 1.315mg | 0% | |
| Histidine | 0.632mg | 0% | |
| Omega-3 - EPA | 0.014g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.003g | N/A |
| Omega-3 - ALA | 0.197g | N/A | |
| Omega-3 - DPA | 0g | 0.003g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.009g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.008g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.006g | N/A |
| Omega-6 - Linoleic acid | 2.884g | 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:
16.28 g
Fats:
11.19 g
Carbs:
20.89 g
Water:
48.94 g
Other:
2.7 g
| Contains more ProteinProtein | +27.6% |
| Contains more FatsFats | +359.9% |
| Contains more OtherOther | +12.2% |
| Contains more WaterWater | +934.7% |
~equal in
Carbs
~20.89g
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
2.123 g
Monounsaturated fat:
Mono. Fat
4.481 g
Polyunsaturated fat:
Poly. Fat
3.177 g
| Contains more Mono. FatMonounsaturated fat | +313.5% |
| Contains more Poly. FatPolyunsaturated fat | +628.3% |
| Contains less Sat. FatSaturated fat | -52.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
16.5 g
Sucrose:
1.15 g
Glucose:
0.79 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0.73 g
Galactose:
0 g
| Contains more SucroseSucrose | +117.4% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
