Sunflower seed vs. Cracker — In-Depth Nutrition Comparison
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A recap on differences between Sunflower seed and Cracker
- Sunflower seed is higher in Vitamin E , Copper, Vitamin B6, Vitamin B1, Selenium, Magnesium, Manganese, Phosphorus, and Zinc, yet Cracker is higher in Vitamin K.
- Sunflower seed covers your daily Vitamin E needs 214% more than Cracker.
- Sunflower seed contains 21 times more Vitamin B6 than Cracker. While Sunflower seed contains 1.345mg of Vitamin B6, Cracker contains only 0.063mg.
Food varieties used in this article are Seeds, sunflower seed kernels, dried and Crackers, standard snack-type, regular.
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.
Contains
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Iron
+30.3%
Contains
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Magnesium
+1705.6%
Contains
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Phosphorus
+166.1%
Contains
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Potassium
+446.6%
Contains
less
Sodium
-98.8%
Contains
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Zinc
+920.4%
Contains
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Copper
+1630.8%
Contains
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Manganese
+297.1%
Contains
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Selenium
+691%
Contains
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Calcium
+53.8%
Contains
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Iron
+30.3%
Contains
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Magnesium
+1705.6%
Contains
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Phosphorus
+166.1%
Contains
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Potassium
+446.6%
Contains
less
Sodium
-98.8%
Contains
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Zinc
+920.4%
Contains
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Copper
+1630.8%
Contains
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Manganese
+297.1%
Contains
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Selenium
+691%
Contains
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Calcium
+53.8%
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
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Vitamin A
+∞%
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Vitamin E
+1060.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+255.8%
Contains
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Vitamin B3
+91.5%
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Vitamin B5
+171%
Contains
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Vitamin B6
+2034.9%
Contains
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Folate
+146.7%
Contains
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Vitamin B2
+28.5%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1060.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+255.8%
Contains
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Vitamin B3
+91.5%
Contains
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Vitamin B5
+171%
Contains
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Vitamin B6
+2034.9%
Contains
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Folate
+146.7%
Contains
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Vitamin B2
+28.5%
Contains
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+213%
Contains
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Fats
+94.7%
Contains
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Water
+50.6%
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Other
+21.7%
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Carbs
+206.5%
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
Contains
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Protein
+213%
Contains
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Fats
+94.7%
Contains
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Water
+50.6%
Contains
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Other
+21.7%
Contains
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Carbs
+206.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-19.9%
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Monounsaturated Fat
+182.7%
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Polyunsaturated fat
+76.1%
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Saturated Fat:
5.562 g
Monounsaturated Fat:
6.553 g
Polyunsaturated fat:
13.137 g
Contains
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Saturated Fat
-19.9%
Contains
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Monounsaturated Fat
+182.7%
Contains
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Polyunsaturated fat
+76.1%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
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Sucrose
+178%
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Glucose
+∞%
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Fructose
+∞%
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Maltose
+∞%
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
49.69 g
Sucrose:
6.95 g
Glucose:
0.47 g
Fructose:
0.29 g
Lactose:
0 g
Maltose:
0.48 g
Galactose:
0 g
Contains
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Starch
+∞%
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Sucrose
+178%
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Glucose
+∞%
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Fructose
+∞%
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.4g | 59g |
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| Protein | 20.78g | 6.64g |
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| Fats | 51.46g | 26.43g |
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| Carbs | 20g | 61.3g |
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| Calories | 584kcal | 510kcal |
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| Starch | 49.69g |
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| Fructose | 0.29g |
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| Sugar | 2.62g | 8.18g |
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| Fiber | 8.6g | 2.3g |
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| Calcium | 78mg | 120mg |
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| Iron | 5.25mg | 4.03mg |
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| Magnesium | 325mg | 18mg |
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| Phosphorus | 660mg | 248mg |
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| Potassium | 645mg | 118mg |
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| Sodium | 9mg | 726mg |
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| Zinc | 5mg | 0.49mg |
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| Copper | 1.8mg | 0.104mg |
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| Manganese | 1.95mg | 0.491mg |
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| Selenium | 53µg | 6.7µg |
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| Vitamin A | 50IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin E | 35.17mg | 3.03mg |
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| Vitamin C | 1.4mg | 0mg |
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| Vitamin B1 | 1.48mg | 0.416mg |
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| Vitamin B2 | 0.355mg | 0.456mg |
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| Vitamin B3 | 8.335mg | 4.352mg |
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| Vitamin B5 | 1.13mg | 0.417mg |
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| Vitamin B6 | 1.345mg | 0.063mg |
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| Folate | 227µg | 92µg |
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| Vitamin K | 0µg | 69.3µg |
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| Tryptophan | 0.348mg | 0.084mg |
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| Threonine | 0.928mg | 0.193mg |
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| Isoleucine | 1.139mg | 0.246mg |
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| Leucine | 1.659mg | 0.471mg |
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| Lysine | 0.937mg | 0.103mg |
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| Methionine | 0.494mg | 0.112mg |
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| Phenylalanine | 1.169mg | 0.331mg |
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| Valine | 1.315mg | 0.294mg |
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| Histidine | 0.632mg | 0.145mg |
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| Trans Fat | 1.076g |
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| Saturated Fat | 4.455g | 5.562g |
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| Omega-3 - EPA | 0.014g | 0g |
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| Monounsaturated Fat | 18.528g | 6.553g |
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| Polyunsaturated fat | 23.137g | 13.137g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.009g |
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| Omega-6 - Linoleic acid | 11.48g |
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| Omega-6 - Gamma-linoleic acid | 0.062g |
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| Omega-3 - ALA | 1.485g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
156%
53%
Minerals Daily Need Coverage Score
207%
56%
Comparison summary
Which food is lower in Sugar?
Sunflower seed is lower in Sugar (difference - 5.56g)
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 717mg)
Which food is lower in Saturated Fat?
Sunflower seed is lower in Saturated Fat (difference - 1.107g)
Which food is lower in glycemic index?
Sunflower seed is lower in glycemic index (difference - 43)
Which food is cheaper?
Sunflower seed is cheaper (difference - $0.8)
Which food is richer in minerals?
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)