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.
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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 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.
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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:
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
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
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% |
