Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sunflower seeds
  5. Compare
  6. Sunflower seeds vs. Croissant

Sunflower seeds vs. Croissant — In-Depth Nutrition Comparison

Compare

A recap on differences between sunflower seeds and croissant

  • Sunflower seeds are higher than croissant in vitamin E, copper, vitamin B6, vitamin B1, phosphorus, magnesium, manganese, selenium, iron, and zinc.
  • Sunflower seeds cover your daily vitamin E needs 229% more than croissant.
  • Sunflower seeds contain 23 times more vitamin B6 than croissant. While sunflower seeds contain 1.345mg of vitamin B6, croissant contains only 0.058mg.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Croissants, butter.

Infographic

Sunflower seeds vs Croissant 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 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
Contains more MagnesiumMagnesium +1931.3%
Contains more CalciumCalcium +110.8%
Contains more PotassiumPotassium +446.6%
Contains more IronIron +158.6%
Contains more CopperCopper +2150%
Contains more ZincZinc +566.7%
Contains more PhosphorusPhosphorus +528.6%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +490.9%
Contains more SeleniumSelenium +133.5%

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 0.67% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin EVitamin E +4086.9%
Contains more Vitamin B1Vitamin B1 +281.4%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more Vitamin B3Vitamin B3 +280.9%
Contains more Vitamin B5Vitamin B5 +31.2%
Contains more Vitamin B6Vitamin B6 +2219%
Contains more FolateFolate +158%
Contains more CholineCholine +42%
Contains more Vitamin AVitamin A +6766.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Croissant DV% diff.
Vitamin E 35.17mg 0.84mg 229%
Copper 1.8mg 0.08mg 191%
Polyunsaturated fat 23.137g 1.094g 147%
Vitamin B6 1.345mg 0.058mg 99%
Vitamin B1 1.48mg 0.388mg 91%
Phosphorus 660mg 105mg 79%
Magnesium 325mg 16mg 74%
Manganese 1.95mg 0.33mg 70%
Selenium 53µg 22.7µg 55%
Fats 51.46g 21g 47%
Iron 5.25mg 2.03mg 40%
Zinc 5mg 0.75mg 39%
Vitamin B3 8.335mg 2.188mg 38%
Folate 227µg 88µg 35%
Monounsaturated fat 18.528g 5.525g 33%
Saturated fat 4.455g 11.659g 33%
Protein 20.78g 8.2g 25%
Fiber 8.6g 2.6g 24%
Vitamin A 3µg 206µg 23%
Cholesterol 0mg 67mg 22%
Sodium 9mg 467mg 20%
Potassium 645mg 118mg 16%
Calories 584kcal 406kcal 9%
Vitamin B2 0.355mg 0.241mg 9%
Carbs 20g 45.8g 9%
Vitamin B12 0µg 0.16µg 7%
Vitamin B5 1.13mg 0.861mg 5%
Calcium 78mg 37mg 4%
Choline 55.1mg 38.8mg 3%
Vitamin K 0µg 1.8µg 2%
Vitamin C 1.4mg 0.2mg 1%
Net carbs 11.4g 43.2g N/A
Sugar 2.62g 11.26g N/A
Tryptophan 0.348mg 0.099mg 0%
Threonine 0.928mg 0.284mg 0%
Isoleucine 1.139mg 0.365mg 0%
Leucine 1.659mg 0.623mg 0%
Lysine 0.937mg 0.329mg 0%
Methionine 0.494mg 0.175mg 0%
Phenylalanine 1.169mg 0.416mg 0%
Valine 1.315mg 0.41mg 0%
Histidine 0.632mg 0.187mg 0%
Omega-3 - EPA 0.014g 0.003g N/A
Omega-3 - DHA 0g 0.002g 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
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 g
Contains more ProteinProtein +153.4%
Contains more FatsFats +145%
Contains more OtherOther +68.3%
Contains more CarbsCarbs +129%
Contains more WaterWater +390.5%

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
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 g
Contains less Sat. FatSaturated fat -61.8%
Contains more Mono. FatMonounsaturated fat +235.3%
Contains more Poly. FatPolyunsaturated fat +2014.9%

People also compare

Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds
Croissant
Croissant vs Crouton
Crouton
Croissant
Croissant vs Danish pastry
Danish pastry
Croissant
Croissant vs French toast
French toast

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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.