Sunflower seeds vs. Cinnamon roll — In-Depth Nutrition Comparison
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Significant differences between sunflower seeds and cinnamon roll
- The amount of vitamin E, copper, vitamin B1, vitamin B6, phosphorus, magnesium, selenium, manganese, and iron in sunflower seeds is higher than in cinnamon roll.
- Sunflower seeds cover your daily vitamin E needs 227% more than cinnamon roll.
- Cinnamon roll has 35 times less vitamin B6 than sunflower seeds. Sunflower seeds have 1.345mg of vitamin B6, while cinnamon roll has 0.038mg.
- Sunflower seeds contain less saturated fat.
- Cinnamon roll has a higher glycemic index. The glycemic index of cinnamon roll is 40, while the glycemic index of sunflower seeds is 20.
Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Cinnamon buns, frosted (includes honey buns).
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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 | +2221.4% |
| Contains more PotassiumPotassium | +532.4% |
| Contains more IronIron | +283.2% |
| Contains more CopperCopper | +2803.2% |
| Contains more ZincZinc | +843.4% |
| Contains more PhosphorusPhosphorus | +403.8% |
| Contains less SodiumSodium | -97% |
| Contains more ManganeseManganese | +567.8% |
| Contains more SeleniumSelenium | +307.7% |
| Contains more CalciumCalcium | +134.6% |
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 | +366.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2958.3% |
| Contains more Vitamin B1Vitamin B1 | +601.4% |
| Contains more Vitamin B2Vitamin B2 | +157.2% |
| Contains more Vitamin B3Vitamin B3 | +246.7% |
| Contains more Vitamin B5Vitamin B5 | +235.3% |
| Contains more Vitamin B6Vitamin B6 | +3439.5% |
| Contains more FolateFolate | +215.3% |
| Contains more CholineCholine | +419.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 1.15mg | 227% |
| Copper | 1.8mg | 0.062mg | 193% |
| Polyunsaturated fat | 23.137g | 3.676g | 130% |
| Vitamin B1 | 1.48mg | 0.211mg | 106% |
| Vitamin B6 | 1.345mg | 0.038mg | 101% |
| Phosphorus | 660mg | 131mg | 76% |
| Magnesium | 325mg | 14mg | 74% |
| Selenium | 53µg | 13µg | 73% |
| Manganese | 1.95mg | 0.292mg | 72% |
| Iron | 5.25mg | 1.37mg | 49% |
| Zinc | 5mg | 0.53mg | 41% |
| Folate | 227µg | 72µg | 39% |
| Fats | 51.46g | 26.61g | 38% |
| Vitamin B3 | 8.335mg | 2.404mg | 37% |
| Saturated fat | 4.455g | 12.649g | 37% |
| Protein | 20.78g | 4.45g | 33% |
| Fiber | 8.6g | 1.2g | 30% |
| Monounsaturated fat | 18.528g | 8.723g | 25% |
| Vitamin B2 | 0.355mg | 0.138mg | 17% |
| Potassium | 645mg | 102mg | 16% |
| Vitamin B5 | 1.13mg | 0.337mg | 16% |
| Sodium | 9mg | 305mg | 13% |
| Vitamin K | 0µg | 15.2µg | 13% |
| Calcium | 78mg | 183mg | 11% |
| Carbs | 20g | 48.6g | 10% |
| Choline | 55.1mg | 10.6mg | 8% |
| Calories | 584kcal | 452kcal | 7% |
| Vitamin B12 | 0µg | 0.16µg | 7% |
| Starch | 16.39g | 7% | |
| Cholesterol | 0mg | 5mg | 2% |
| Fructose | 1.11g | 1% | |
| Vitamin C | 1.4mg | 0.3mg | 1% |
| Net carbs | 11.4g | 47.4g | N/A |
| Sugar | 2.62g | 25.7g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Trans fat | 0.295g | N/A | |
| Tryptophan | 0.348mg | 0.068mg | 0% |
| Threonine | 0.928mg | 0.176mg | 0% |
| Isoleucine | 1.139mg | 0.226mg | 0% |
| Leucine | 1.659mg | 0.41mg | 0% |
| Lysine | 0.937mg | 0.215mg | 0% |
| Methionine | 0.494mg | 0.104mg | 0% |
| Phenylalanine | 1.169mg | 0.264mg | 0% |
| Valine | 1.315mg | 0.255mg | 0% |
| Histidine | 0.632mg | 0.126mg | 0% |
| Omega-3 - EPA | 0.014g | 0.002g | N/A |
| Omega-3 - ALA | 0.225g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.006g | N/A |
| Omega-6 - Linoleic acid | 3.352g | 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:
4.45 g
Fats:
26.61 g
Carbs:
48.6 g
Water:
18.98 g
Other:
1.36 g
| Contains more ProteinProtein | +367% |
| Contains more FatsFats | +93.4% |
| Contains more OtherOther | +122.8% |
| Contains more CarbsCarbs | +143% |
| Contains more WaterWater | +301.3% |
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
12.649 g
Monounsaturated fat:
Mono. Fat
8.723 g
Polyunsaturated fat:
Poly. Fat
3.676 g
| Contains less Sat. FatSaturated fat | -64.8% |
| Contains more Mono. FatMonounsaturated fat | +112.4% |
| Contains more Poly. FatPolyunsaturated fat | +529.4% |
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:
16.39 g
Sucrose:
20.11 g
Glucose:
3.05 g
Fructose:
1.11 g
Lactose:
0 g
Maltose:
1.43 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +704.4% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
