Sunflower seed vs. Club sandwich — In-Depth Nutrition Comparison
Compare
What are the differences between Sunflower seed and Club sandwich?
- Sunflower seed is richer than Club sandwich in Vitamin E , Copper, Vitamin B1, Vitamin B6, Magnesium, Phosphorus, Selenium, Folate, Iron, and Zinc.
- Sunflower seed's daily need coverage for Vitamin E is 230% more.
- Sunflower seed has 20 times more Copper than Club sandwich. While Sunflower seed has 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
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.
Contains
more
Iron
+283.2%
Contains
more
Magnesium
+915.6%
Contains
more
Phosphorus
+207%
Contains
more
Potassium
+185.4%
Contains
less
Sodium
-98.6%
Contains
more
Zinc
+273.1%
Contains
more
Copper
+1922.5%
Contains
more
Selenium
+113.7%
Contains
more
Calcium
+21.8%
Contains
more
Iron
+283.2%
Contains
more
Magnesium
+915.6%
Contains
more
Phosphorus
+207%
Contains
more
Potassium
+185.4%
Contains
less
Sodium
-98.6%
Contains
more
Zinc
+273.1%
Contains
more
Copper
+1922.5%
Contains
more
Selenium
+113.7%
Contains
more
Calcium
+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.
:
Contains
more
Vitamin E
+5665.6%
Contains
more
Vitamin B1
+760.5%
Contains
more
Vitamin B2
+90.9%
Contains
more
Vitamin B3
+49.5%
Contains
more
Vitamin B5
+36.8%
Contains
more
Vitamin B6
+354.4%
Contains
more
Folate
+632.3%
Contains
more
Vitamin A
+618%
Contains
more
Vitamin D
+∞%
Contains
more
Vitamin C
+214.3%
Contains
more
Vitamin B12
+∞%
Contains
more
Vitamin K
+∞%
Contains
more
Vitamin E
+5665.6%
Contains
more
Vitamin B1
+760.5%
Contains
more
Vitamin B2
+90.9%
Contains
more
Vitamin B3
+49.5%
Contains
more
Vitamin B5
+36.8%
Contains
more
Vitamin B6
+354.4%
Contains
more
Folate
+632.3%
Contains
more
Vitamin A
+618%
Contains
more
Vitamin D
+∞%
Contains
more
Vitamin C
+214.3%
Contains
more
Vitamin B12
+∞%
Contains
more
Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+20.9%
Contains
more
Fats
+539.3%
Contains
more
Other
+27.8%
Contains
more
Water
+1010.4%
Equal in Carbs - 19.87
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
Contains
more
Protein
+20.9%
Contains
more
Fats
+539.3%
Contains
more
Other
+27.8%
Contains
more
Water
+1010.4%
Equal in Carbs - 19.87
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+528.3%
Contains
more
Polyunsaturated fat
+1130.7%
Contains
less
Saturated Fat
-30.2%
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Saturated Fat:
3.109 g
Monounsaturated Fat:
2.949 g
Polyunsaturated fat:
1.88 g
Contains
more
Monounsaturated Fat
+528.3%
Contains
more
Polyunsaturated fat
+1130.7%
Contains
less
Saturated 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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol |
|
||
| Rich in minerals |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 11.4g | 18.67g |
|
| Protein | 20.78g | 17.19g |
|
| Fats | 51.46g | 8.05g |
|
| Carbs | 20g | 19.87g |
|
| Calories | 584kcal | 220kcal |
|
| Sugar | 2.62g | 4.68g |
|
| Fiber | 8.6g | 1.2g |
|
| Calcium | 78mg | 95mg |
|
| Iron | 5.25mg | 1.37mg |
|
| Magnesium | 325mg | 32mg |
|
| Phosphorus | 660mg | 215mg |
|
| Potassium | 645mg | 226mg |
|
| Sodium | 9mg | 630mg |
|
| Zinc | 5mg | 1.34mg |
|
| Copper | 1.8mg | 0.089mg |
|
| Manganese | 1.95mg |
|
|
| Selenium | 53µg | 24.8µg |
|
| Vitamin A | 50IU | 359IU |
|
| Vitamin A RAE | 3µg | 35µg |
|
| Vitamin E | 35.17mg | 0.61mg |
|
| Vitamin D | 0IU | 5IU |
|
| Vitamin D | 0µg | 0.1µg |
|
| Vitamin C | 1.4mg | 4.4mg |
|
| Vitamin B1 | 1.48mg | 0.172mg |
|
| Vitamin B2 | 0.355mg | 0.186mg |
|
| Vitamin B3 | 8.335mg | 5.575mg |
|
| Vitamin B5 | 1.13mg | 0.826mg |
|
| Vitamin B6 | 1.345mg | 0.296mg |
|
| Folate | 227µg | 31µg |
|
| Vitamin B12 | 0µg | 0.47µg |
|
| Vitamin K | 0µg | 8.7µg |
|
| Tryptophan | 0.348mg |
|
|
| Threonine | 0.928mg |
|
|
| Isoleucine | 1.139mg |
|
|
| Leucine | 1.659mg |
|
|
| Lysine | 0.937mg |
|
|
| Methionine | 0.494mg |
|
|
| Phenylalanine | 1.169mg |
|
|
| Valine | 1.315mg |
|
|
| Histidine | 0.632mg |
|
|
| Cholesterol | 0mg | 46mg |
|
| Trans Fat | 0.071g |
|
|
| Saturated Fat | 4.455g | 3.109g |
|
| Omega-3 - DHA | 0g | 0.007g |
|
| Omega-3 - EPA | 0.014g | 0.004g |
|
| Omega-3 - DPA | 0g | 0.004g |
|
| Monounsaturated Fat | 18.528g | 2.949g |
|
| Polyunsaturated fat | 23.137g | 1.88g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
156%
39%
Minerals Daily Need Coverage Score
207%
50%
Comparison summary
Which food is lower in Sugar?
Sunflower seed is lower in Sugar (difference - 2.06g)
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 621mg)
Which food is lower in Cholesterol?
Sunflower seed is lower in Cholesterol (difference - 46mg)
Which food is richer in minerals?
Sunflower seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Club sandwich is lower in Saturated Fat (difference - 1.346g)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 20)
Which food is cheaper?
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.