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  6. Sunflower seeds vs. Cookie dough

Sunflower seeds vs. Cookie dough — In-Depth Nutrition Comparison

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How are sunflower seeds and cookie dough different?

  • Sunflower seeds are higher than cookie dough in copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, manganese, folate, vitamin B3, and zinc.
  • Sunflower seeds cover your daily need for copper, 188% more than cookie dough.
  • Sunflower seeds contain 33 times more vitamin B6 than cookie dough. Sunflower seeds contain 1.345mg of vitamin B6, while cookie dough contains 0.041mg.
  • Cookie dough has a higher glycemic index (54) than sunflower seeds (20).

Seeds, sunflower seed kernels, dried and Cookies, oatmeal, refrigerated dough types were used in this article.

Infographic

Sunflower seeds vs Cookie dough 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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more MagnesiumMagnesium +1060.7%
Contains more CalciumCalcium +151.6%
Contains more PotassiumPotassium +338.8%
Contains more IronIron +145.3%
Contains more CopperCopper +1536.4%
Contains more ZincZinc +681.3%
Contains more PhosphorusPhosphorus +534.6%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +154.9%
Contains more SeleniumSelenium +482.4%

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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +532.5%
Contains more Vitamin B2Vitamin B2 +139.9%
Contains more Vitamin B3Vitamin B3 +346.9%
Contains more Vitamin B5Vitamin B5 +203.8%
Contains more Vitamin B6Vitamin B6 +3180.5%
Contains more FolateFolate +548.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

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
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more ProteinProtein +284.8%
Contains more FatsFats +172.3%
Contains more OtherOther +133.1%
Contains more CarbsCarbs +195.5%
Contains more WaterWater +223.5%

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
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains more Mono. FatMonounsaturated fat +75.9%
Contains more Poly. FatPolyunsaturated fat +792.6%
~equal in Saturated fat ~4.751g

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 Cookie dough
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Cookie dough DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.11mg 188%
Polyunsaturated fat 23.137g 2.592g 137%
Vitamin B1 1.48mg 0.234mg 104%
Vitamin B6 1.345mg 0.041mg 100%
Selenium 53µg 9.1µg 80%
Phosphorus 660mg 104mg 79%
Magnesium 325mg 28mg 71%
Manganese 1.95mg 0.765mg 52%
Fats 51.46g 18.9g 50%
Folate 227µg 35µg 48%
Zinc 5mg 0.64mg 40%
Vitamin B3 8.335mg 1.865mg 40%
Iron 5.25mg 2.14mg 39%
Protein 20.78g 5.4g 31%
Fiber 8.6g 2.5g 24%
Monounsaturated fat 18.528g 10.531g 20%
Vitamin B2 0.355mg 0.148mg 16%
Vitamin B5 1.13mg 0.372mg 15%
Potassium 645mg 147mg 15%
Carbs 20g 59.1g 13%
Sodium 9mg 294mg 12%
Choline 55.1mg 10%
Calories 584kcal 424kcal 8%
Cholesterol 0mg 24mg 8%
Calcium 78mg 31mg 5%
Vitamin B12 0µg 0.04µg 2%
Vitamin C 1.4mg 0mg 2%
Saturated fat 4.455g 4.751g 1%
Net carbs 11.4g 56.6g N/A
Sugar 2.62g N/A
Vitamin A 3µg 4µg 0%
Tryptophan 0.348mg 0.088mg 0%
Threonine 0.928mg 0.177mg 0%
Isoleucine 1.139mg 0.227mg 0%
Leucine 1.659mg 0.414mg 0%
Lysine 0.937mg 0.257mg 0%
Methionine 0.494mg 0.122mg 0%
Phenylalanine 1.169mg 0.278mg 0%
Valine 1.315mg 0.291mg 0%
Histidine 0.632mg 0.125mg 0%
Omega-3 - EPA 0.014g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Cookie dough
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
15%
Cookie dough
Minerals Daily Need Coverage Score
207%
Sunflower seeds
41%
Cookie dough

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 24mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 285mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 0.296g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Cookie dough
Cookie dough is lower in Sugar (difference - 2.62g)
Which food is cheaper?
Cookie dough
Cookie dough is cheaper (difference - $1.6)

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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.