Sunflower seeds vs. Chocolate cake — In-Depth Nutrition Comparison
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What are the differences between sunflower seeds and chocolate cake?
- Sunflower seeds are richer than chocolate cake in copper, vitamin B1, vitamin B6, phosphorus, selenium, manganese, magnesium, folate, iron, and vitamin B3.
- Sunflower seeds' daily need coverage for copper is 177% more.
- Sunflower seeds have 33 times more vitamin B6 than chocolate cake. While sunflower seeds have 1.345mg of vitamin B6, chocolate cake has only 0.041mg.
- The glycemic index of sunflower seeds is lower.
We used Seeds, sunflower seed kernels, dried and Cake, chocolate, prepared from recipe without frosting types 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 | +915.6% |
| Contains more CalciumCalcium | +30% |
| Contains more PotassiumPotassium | +360.7% |
| Contains more IronIron | +226.1% |
| Contains more CopperCopper | +769.6% |
| Contains more ZincZinc | +624.6% |
| Contains more PhosphorusPhosphorus | +522.6% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +596.4% |
| Contains more SeleniumSelenium | +345.4% |
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 | +600% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +949.6% |
| Contains more Vitamin B2Vitamin B2 | +66.7% |
| Contains more Vitamin B3Vitamin B3 | +633.1% |
| Contains more Vitamin B5Vitamin B5 | +271.7% |
| Contains more Vitamin B6Vitamin B6 | +3180.5% |
| Contains more FolateFolate | +740.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +133% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Copper | 1.8mg | 0.207mg | 177% |
| Polyunsaturated fat | 23.137g | 2.761g | 136% |
| Vitamin B1 | 1.48mg | 0.141mg | 112% |
| Vitamin B6 | 1.345mg | 0.041mg | 100% |
| Phosphorus | 660mg | 106mg | 79% |
| Selenium | 53µg | 11.9µg | 75% |
| Manganese | 1.95mg | 0.28mg | 73% |
| Magnesium | 325mg | 32mg | 70% |
| Fats | 51.46g | 15.1g | 56% |
| Folate | 227µg | 27µg | 50% |
| Iron | 5.25mg | 1.61mg | 46% |
| Vitamin B3 | 8.335mg | 1.137mg | 45% |
| Zinc | 5mg | 0.69mg | 39% |
| Protein | 20.78g | 5.3g | 31% |
| Monounsaturated fat | 18.528g | 6.039g | 31% |
| Fiber | 8.6g | 1.6g | 28% |
| Cholesterol | 0mg | 58mg | 19% |
| Vitamin B5 | 1.13mg | 0.304mg | 17% |
| Potassium | 645mg | 140mg | 15% |
| Sodium | 9mg | 315mg | 13% |
| Choline | 55.1mg | 128.4mg | 13% |
| Calories | 584kcal | 371kcal | 11% |
| Vitamin B2 | 0.355mg | 0.213mg | 11% |
| Carbs | 20g | 53.4g | 11% |
| Vitamin B12 | 0µg | 0.16µg | 7% |
| Saturated fat | 4.455g | 5.43g | 4% |
| Calcium | 78mg | 60mg | 2% |
| Vitamin C | 1.4mg | 0.2mg | 1% |
| Net carbs | 11.4g | 51.8g | N/A |
| Sugar | 2.62g | N/A | |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.348mg | 0.068mg | 0% |
| Threonine | 0.928mg | 0.202mg | 0% |
| Isoleucine | 1.139mg | 0.24mg | 0% |
| Leucine | 1.659mg | 0.407mg | 0% |
| Lysine | 0.937mg | 0.268mg | 0% |
| Methionine | 0.494mg | 0.116mg | 0% |
| Phenylalanine | 1.169mg | 0.265mg | 0% |
| Valine | 1.315mg | 0.283mg | 0% |
| Histidine | 0.632mg | 0.12mg | 0% |
| Omega-3 - EPA | 0.014g | 0g | N/A |
| Omega-3 - DHA | 0g | 0.005g | 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:
5.3 g
Fats:
15.1 g
Carbs:
53.4 g
Water:
24.4 g
Other:
1.8 g
| Contains more ProteinProtein | +292.1% |
| Contains more FatsFats | +240.8% |
| Contains more OtherOther | +68.3% |
| Contains more CarbsCarbs | +167% |
| Contains more WaterWater | +415.9% |
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
5.43 g
Monounsaturated fat:
Mono. Fat
6.039 g
Polyunsaturated fat:
Poly. Fat
2.761 g
| Contains less Sat. FatSaturated fat | -18% |
| Contains more Mono. FatMonounsaturated fat | +206.8% |
| Contains more Poly. FatPolyunsaturated fat | +738% |
