Sunflower seeds vs. Cream cracker — In-Depth Nutrition Comparison
Compare
What are the differences between sunflower seeds and cream cracker?
- Sunflower seeds are richer than cream cracker in vitamin E, copper, vitamin B1, vitamin B6, phosphorus, selenium, magnesium, manganese, and zinc.
- Sunflower seeds' daily need coverage for vitamin E is 224% more.
- Sunflower seeds have 21 times more vitamin B6 than cream cracker. While sunflower seeds have 1.345mg of vitamin B6, cream cracker has only 0.065mg.
- The amount of sodium in sunflower seeds is lower.
- The glycemic index of sunflower seeds is lower.
We used Seeds, sunflower seed kernels, dried and Crackers, cream, GAMESA SABROSAS 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 MagnesiumMagnesium | +1200% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +400% |
| Contains more CopperCopper | +1521.6% |
| Contains more ZincZinc | +657.6% |
| Contains more PhosphorusPhosphorus | +573.5% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +150.6% |
| Contains more SeleniumSelenium | +457.9% |
| Contains more IronIron | +40.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2111.9% |
| Contains more Vitamin B1Vitamin B1 | +396.6% |
| Contains more Vitamin B2Vitamin B2 | +47.9% |
| Contains more Vitamin B3Vitamin B3 | +64.1% |
| Contains more Vitamin B5Vitamin B5 | +144.6% |
| Contains more Vitamin B6Vitamin B6 | +1969.2% |
| Contains more FolateFolate | +52.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 1.59mg | 224% |
| Copper | 1.8mg | 0.111mg | 188% |
| Polyunsaturated fat | 23.137g | 2.45g | 138% |
| Vitamin B1 | 1.48mg | 0.298mg | 99% |
| Vitamin B6 | 1.345mg | 0.065mg | 98% |
| Phosphorus | 660mg | 98mg | 80% |
| Selenium | 53µg | 9.5µg | 79% |
| Magnesium | 325mg | 25mg | 71% |
| Manganese | 1.95mg | 0.778mg | 51% |
| Sodium | 9mg | 1148mg | 50% |
| Fats | 51.46g | 20.37g | 48% |
| Zinc | 5mg | 0.66mg | 39% |
| Protein | 20.78g | 7.01g | 28% |
| Iron | 5.25mg | 7.38mg | 27% |
| Fiber | 8.6g | 2.4g | 25% |
| Starch | 51.87g | 21% | |
| Folate | 227µg | 149µg | 20% |
| Monounsaturated fat | 18.528g | 10.625g | 20% |
| Vitamin B3 | 8.335mg | 5.08mg | 20% |
| Vitamin B12 | 0µg | 0.46µg | 19% |
| Vitamin K | 0µg | 17.9µg | 15% |
| Potassium | 645mg | 129mg | 15% |
| Carbs | 20g | 64.55g | 15% |
| Vitamin B5 | 1.13mg | 0.462mg | 13% |
| Choline | 55.1mg | 10% | |
| Vitamin B2 | 0.355mg | 0.24mg | 9% |
| Calories | 584kcal | 484kcal | 5% |
| Calcium | 78mg | 26mg | 5% |
| Saturated fat | 4.455g | 5.362g | 4% |
| Vitamin C | 1.4mg | 2% | |
| Fructose | 0.95g | 1% | |
| Net carbs | 11.4g | 62.15g | N/A |
| Sugar | 2.62g | 9.37g | N/A |
| Vitamin A | 3µg | 0% | |
| Trans fat | 3.969g | 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 | 0g | N/A |
| Omega-3 - ALA | 0.045g | N/A | |
| Omega-6 - Linoleic acid | 1.542g | 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:
7.01 g
Fats:
20.37 g
Carbs:
64.55 g
Water:
4.45 g
Other:
3.62 g
| Contains more ProteinProtein | +196.4% |
| Contains more FatsFats | +152.6% |
| Contains more CarbsCarbs | +222.8% |
| Contains more OtherOther | +19.5% |
~equal in
Water
~4.45g
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
5.362 g
Monounsaturated fat:
Mono. Fat
10.625 g
Polyunsaturated fat:
Poly. Fat
2.45 g
| Contains less Sat. FatSaturated fat | -16.9% |
| Contains more Mono. FatMonounsaturated fat | +74.4% |
| Contains more Poly. FatPolyunsaturated fat | +844.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
51.87 g
Sucrose:
6.22 g
Glucose:
0.92 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
1.27 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +148.8% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
