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  6. Sunflower seeds vs. Chocolate chip cookie

Sunflower seeds vs. Chocolate chip cookie — In-Depth Nutrition Comparison

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The main differences between sunflower seeds and chocolate chip cookie

  • Sunflower seeds are richer than chocolate chip cookie in copper, vitamin B1, vitamin B6, phosphorus, selenium, magnesium, manganese, folate, and vitamin B3.
  • Daily need coverage for copper for sunflower seeds is 157% higher.
  • Sunflower seeds contain 16 times more vitamin B6 than chocolate chip cookie. Sunflower seeds contain 1.345mg of vitamin B6, while chocolate chip cookie contains 0.084mg.
  • Sunflower seeds contain less saturated fat.
  • Sunflower seeds have a lower glycemic index than chocolate chip cookie.

Food types used in this article are Seeds, sunflower seed kernels, dried and Cookies, chocolate chip, prepared from recipe, made with butter.

Infographic

Sunflower seeds vs Chocolate chip cookie 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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Contains more MagnesiumMagnesium +490.9%
Contains more CalciumCalcium +105.3%
Contains more PotassiumPotassium +191.9%
Contains more IronIron +111.7%
Contains more CopperCopper +366.3%
Contains more ZincZinc +431.9%
Contains more PhosphorusPhosphorus +560%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +194.1%
Contains more SeleniumSelenium +373.2%

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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +704.3%
Contains more Vitamin B2Vitamin B2 +100.6%
Contains more Vitamin B3Vitamin B3 +510.6%
Contains more Vitamin B5Vitamin B5 +336.3%
Contains more Vitamin B6Vitamin B6 +1501.2%
Contains more FolateFolate +587.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +4533.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Chocolate chip cookie DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.386mg 157%
Polyunsaturated fat 23.137g 4.541g 124%
Vitamin B1 1.48mg 0.184mg 108%
Vitamin B6 1.345mg 0.084mg 97%
Phosphorus 660mg 100mg 80%
Selenium 53µg 11.2µg 76%
Magnesium 325mg 55mg 64%
Manganese 1.95mg 0.663mg 56%
Folate 227µg 33µg 49%
Saturated fat 4.455g 14.071g 44%
Vitamin B3 8.335mg 1.365mg 44%
Zinc 5mg 0.94mg 37%
Fats 51.46g 28.4g 35%
Iron 5.25mg 2.48mg 35%
Fiber 8.6g 34%
Protein 20.78g 5.7g 30%
Monounsaturated fat 18.528g 8.241g 26%
Cholesterol 0mg 70mg 23%
Vitamin B5 1.13mg 0.259mg 17%
Vitamin A 3µg 139µg 15%
Vitamin B2 0.355mg 0.177mg 14%
Sodium 9mg 341mg 14%
Carbs 20g 58.2g 13%
Potassium 645mg 221mg 12%
Choline 55.1mg 10%
Calories 584kcal 488kcal 5%
Calcium 78mg 38mg 4%
Vitamin B12 0µg 0.08µg 3%
Vitamin C 1.4mg 0.2mg 1%
Net carbs 11.4g 58.2g N/A
Sugar 2.62g N/A
Tryptophan 0.348mg 0.072mg 0%
Threonine 0.928mg 0.191mg 0%
Isoleucine 1.139mg 0.224mg 0%
Leucine 1.659mg 0.391mg 0%
Lysine 0.937mg 0.214mg 0%
Methionine 0.494mg 0.106mg 0%
Phenylalanine 1.169mg 0.27mg 0%
Valine 1.315mg 0.279mg 0%
Histidine 0.632mg 0.123mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0g 0.003g 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
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more ProteinProtein +264.6%
Contains more FatsFats +81.2%
Contains more OtherOther +51.5%
Contains more CarbsCarbs +191%
Contains more WaterWater +20.5%

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
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
Contains less Sat. FatSaturated fat -68.3%
Contains more Mono. FatMonounsaturated fat +124.8%
Contains more Poly. FatPolyunsaturated fat +409.5%

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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. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.