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  6. Sunflower seeds vs. Cream pie

Sunflower seeds vs. Cream pie — In-Depth Nutrition Comparison

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What are the main differences between sunflower seeds and cream pie?

  • Cream pie has less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, folate, and vitamin B3 than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 227% higher.
  • Sunflower seeds have 67 times more vitamin B6 than cream pie. Sunflower seeds have 1.345mg of vitamin B6, while cream pie has 0.02mg.

We used Seeds, sunflower seed kernels, dried and Pie, chocolate creme, commercially prepared types in this comparison.

Infographic

Sunflower seeds vs Cream pie 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 14% 20% 14% 56% 39% 12% 34% 35% 21% 33%
Contains more MagnesiumMagnesium +1610.5%
Contains more CalciumCalcium +18.2%
Contains more PotassiumPotassium +300.6%
Contains more IronIron +252.3%
Contains more CopperCopper +1425.4%
Contains more ZincZinc +1036.4%
Contains more PhosphorusPhosphorus +735.4%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +1111.2%
Contains more SeleniumSelenium +783.3%

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% 15% 22% 1.5% 22% 32% 11% 14% 4.6% 15% 24% 14% 9.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3126.6%
Contains more Vitamin B1Vitamin B1 +1601.1%
Contains more Vitamin B2Vitamin B2 +153.6%
Contains more Vitamin B3Vitamin B3 +1277.7%
Contains more Vitamin B5Vitamin B5 +387.1%
Contains more Vitamin B6Vitamin B6 +6625%
Contains more FolateFolate +1094.7%
Contains more CholineCholine +207.8%
Contains more Vitamin AVitamin A +1433.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Sunflower seeds Cream pie DV% diff.
Vitamin E 35.17mg 1.09mg 227%
Copper 1.8mg 0.118mg 187%
Polyunsaturated fat 23.137g 1.149g 147%
Vitamin B1 1.48mg 0.087mg 116%
Vitamin B6 1.345mg 0.02mg 102%
Selenium 53µg 6µg 85%
Phosphorus 660mg 79mg 83%
Manganese 1.95mg 0.161mg 78%
Magnesium 325mg 19mg 73%
Folate 227µg 19µg 52%
Vitamin B3 8.335mg 0.605mg 48%
Iron 5.25mg 1.49mg 47%
Fats 51.46g 22.41g 45%
Zinc 5mg 0.44mg 41%
Saturated fat 4.455g 12.449g 36%
Protein 20.78g 4.15g 33%
Fiber 8.6g 0.8g 31%
Monounsaturated fat 18.528g 7.336g 28%
Vitamin B5 1.13mg 0.232mg 18%
Vitamin B2 0.355mg 0.14mg 17%
Potassium 645mg 161mg 14%
Calories 584kcal 353kcal 12%
Sodium 9mg 266mg 11%
Vitamin K 0µg 9.5µg 8%
Choline 55.1mg 17.9mg 7%
Carbs 20g 38.44g 6%
Vitamin A 3µg 46µg 5%
Vitamin B12 0µg 0.12µg 5%
Cholesterol 0mg 12mg 4%
Vitamin C 1.4mg 0mg 2%
Vitamin D 0µg 0.1µg 1%
Calcium 78mg 66mg 1%
Net carbs 11.4g 37.64g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.62g 27.39g N/A
Trans fat 2.49g 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 0.001g N/A

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
4% 22% 38% 34%
Protein: 4.15 g
Fats: 22.41 g
Carbs: 38.44 g
Water: 33.92 g
Other: 1.08 g
Contains more ProteinProtein +400.7%
Contains more FatsFats +129.6%
Contains more OtherOther +180.6%
Contains more CarbsCarbs +92.2%
Contains more WaterWater +617.1%

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
59% 35% 5%
Saturated fat: Sat. Fat 12.449 g
Monounsaturated fat: Mono. Fat 7.336 g
Polyunsaturated fat: Poly. Fat 1.149 g
Contains less Sat. FatSaturated fat -64.2%
Contains more Mono. FatMonounsaturated fat +152.6%
Contains more Poly. FatPolyunsaturated fat +1913.7%

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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. Cream pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175014/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.