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Sunflower seeds vs. Club sandwich — In-Depth Nutrition Comparison

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What are the differences between sunflower seeds and club sandwich?

  • Sunflower seeds are richer than club sandwich in vitamin E, copper, vitamin B1, vitamin B6, magnesium, phosphorus, selenium, folate, iron, and zinc.
  • Sunflower seeds' daily need coverage for vitamin E is 230% more.
  • Sunflower seeds have 20 times more copper than club sandwich. While sunflower seeds have 1.8mg of copper, club sandwich has only 0.089mg.

We used Seeds, sunflower seed kernels, dried and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise types in this article.

Infographic

Sunflower seeds vs Club sandwich 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.
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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +915.6%
Contains more PotassiumPotassium +185.4%
Contains more IronIron +283.2%
Contains more CopperCopper +1922.5%
Contains more ZincZinc +273.1%
Contains more PhosphorusPhosphorus +207%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +113.7%
Contains more CalciumCalcium +21.8%

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin EVitamin E +5665.6%
Contains more Vitamin B1Vitamin B1 +760.5%
Contains more Vitamin B2Vitamin B2 +90.9%
Contains more Vitamin B3Vitamin B3 +49.5%
Contains more Vitamin B5Vitamin B5 +36.8%
Contains more Vitamin B6Vitamin B6 +354.4%
Contains more FolateFolate +632.3%
Contains more CholineCholine +15.3%
Contains more Vitamin CVitamin C +214.3%
Contains more Vitamin AVitamin A +1066.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more ProteinProtein +20.9%
Contains more FatsFats +539.3%
Contains more OtherOther +27.8%
Contains more WaterWater +1010.4%
~equal in Carbs ~19.87g

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains more Mono. FatMonounsaturated fat +528.3%
Contains more Poly. FatPolyunsaturated fat +1130.7%
Contains less Sat. FatSaturated fat -30.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds Club sandwich
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Club sandwich DV% diff.
Vitamin E 35.17mg 0.61mg 230%
Copper 1.8mg 0.089mg 190%
Polyunsaturated fat 23.137g 1.88g 142%
Vitamin B1 1.48mg 0.172mg 109%
Manganese 1.95mg 85%
Vitamin B6 1.345mg 0.296mg 81%
Magnesium 325mg 32mg 70%
Fats 51.46g 8.05g 67%
Phosphorus 660mg 215mg 64%
Selenium 53µg 24.8µg 51%
Folate 227µg 31µg 49%
Iron 5.25mg 1.37mg 49%
Monounsaturated fat 18.528g 2.949g 39%
Zinc 5mg 1.34mg 33%
Fiber 8.6g 1.2g 30%
Sodium 9mg 630mg 27%
Vitamin B12 0µg 0.47µg 20%
Calories 584kcal 220kcal 18%
Vitamin B3 8.335mg 5.575mg 17%
Cholesterol 0mg 46mg 15%
Vitamin B2 0.355mg 0.186mg 13%
Potassium 645mg 226mg 12%
Protein 20.78g 17.19g 7%
Vitamin K 0µg 8.7µg 7%
Vitamin B5 1.13mg 0.826mg 6%
Saturated fat 4.455g 3.109g 6%
Vitamin A 3µg 35µg 4%
Vitamin C 1.4mg 4.4mg 3%
Calcium 78mg 95mg 2%
Vitamin D 0µg 0.1µg 1%
Choline 55.1mg 47.8mg 1%
Vitamin D 0IU 5IU 1%
Net carbs 11.4g 18.67g N/A
Carbs 20g 19.87g 0%
Sugar 2.62g 4.68g N/A
Trans fat 0.071g 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 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Club sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
146%
Sunflower seeds
37%
Club sandwich
Minerals Daily Need Coverage Score
207%
Sunflower seeds
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 2.06g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 621mg)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Club sandwich
Club sandwich is lower in Saturated fat (difference - 1.346g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 20)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $1.6)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.