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  6. Sunflower seed vs. Croissant

Sunflower seed vs. Croissant — In-Depth Nutrition Comparison

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A recap on differences between Sunflower seed and Croissant

  • Sunflower seed is higher than Croissant in Vitamin E , Copper, Vitamin B6, Vitamin B1, Phosphorus, Magnesium, Manganese, Selenium, Iron, and Zinc.
  • Sunflower seed covers your daily Vitamin E needs 229% more than Croissant.
  • Sunflower seed contains 23 times more Vitamin B6 than Croissant. While Sunflower seed contains 1.345mg of Vitamin B6, Croissant contains only 0.058mg.

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

Infographic

Sunflower seed 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.
Sunflower seed
Sunflower seed
10
:
0
Croissant
Croissant
Contains more Calcium +110.8%
Contains more Iron +158.6%
Contains more Magnesium +1931.3%
Contains more Phosphorus +528.6%
Contains more Potassium +446.6%
Contains less Sodium -98.1%
Contains more Zinc +566.7%
Contains more Copper +2150%
Contains more Manganese +490.9%
Contains more Selenium +133.5%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Croissant
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 77% 12% 45% 11% 61% 21% 27% 44% 124%
Contains more Calcium +110.8%
Contains more Iron +158.6%
Contains more Magnesium +1931.3%
Contains more Phosphorus +528.6%
Contains more Potassium +446.6%
Contains less Sodium -98.1%
Contains more Zinc +566.7%
Contains more Copper +2150%
Contains more Manganese +490.9%
Contains more Selenium +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.
Sunflower seed
Sunflower seed
8
:
3
Croissant
Croissant
Contains more Vitamin E +4086.9%
Contains more Vitamin C +600%
Contains more Vitamin B1 +281.4%
Contains more Vitamin B2 +47.3%
Contains more Vitamin B3 +280.9%
Contains more Vitamin B5 +31.2%
Contains more Vitamin B6 +2219%
Contains more Folate +158%
Contains more Vitamin A +1388%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Croissant
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 45% 17% 0% 1% 97% 56% 42% 52% 14% 66% 20% 5%
Contains more Vitamin E +4086.9%
Contains more Vitamin C +600%
Contains more Vitamin B1 +281.4%
Contains more Vitamin B2 +47.3%
Contains more Vitamin B3 +280.9%
Contains more Vitamin B5 +31.2%
Contains more Vitamin B6 +2219%
Contains more Folate +158%
Contains more Vitamin A +1388%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Croissant
Croissant
Contains more Protein +153.4%
Contains more Fats +145%
Contains more Other +68.3%
Contains more Carbs +129%
Contains more Water +390.5%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Croissant
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 Protein +153.4%
Contains more Fats +145%
Contains more Other +68.3%
Contains more Carbs +129%
Contains more Water +390.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
0
Croissant
Croissant
Contains less Saturated Fat -61.8%
Contains more Monounsaturated Fat +235.3%
Contains more Polyunsaturated fat +2014.9%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Croissant
64% 30% 6%
Saturated Fat: 11.659 g
Monounsaturated Fat: 5.525 g
Polyunsaturated fat: 1.094 g
Contains less Saturated Fat -61.8%
Contains more Monounsaturated Fat +235.3%
Contains more Polyunsaturated fat +2014.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Croissant
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sunflower seed Croissant Opinion
Net carbs 11.4g 43.2g Croissant
Protein 20.78g 8.2g Sunflower seed
Fats 51.46g 21g Sunflower seed
Carbs 20g 45.8g Croissant
Calories 584kcal 406kcal Sunflower seed
Sugar 2.62g 11.26g Sunflower seed
Fiber 8.6g 2.6g Sunflower seed
Calcium 78mg 37mg Sunflower seed
Iron 5.25mg 2.03mg Sunflower seed
Magnesium 325mg 16mg Sunflower seed
Phosphorus 660mg 105mg Sunflower seed
Potassium 645mg 118mg Sunflower seed
Sodium 9mg 467mg Sunflower seed
Zinc 5mg 0.75mg Sunflower seed
Copper 1.8mg 0.08mg Sunflower seed
Manganese 1.95mg 0.33mg Sunflower seed
Selenium 53µg 22.7µg Sunflower seed
Vitamin A 50IU 744IU Croissant
Vitamin A RAE 3µg 206µg Croissant
Vitamin E 35.17mg 0.84mg Sunflower seed
Vitamin C 1.4mg 0.2mg Sunflower seed
Vitamin B1 1.48mg 0.388mg Sunflower seed
Vitamin B2 0.355mg 0.241mg Sunflower seed
Vitamin B3 8.335mg 2.188mg Sunflower seed
Vitamin B5 1.13mg 0.861mg Sunflower seed
Vitamin B6 1.345mg 0.058mg Sunflower seed
Folate 227µg 88µg Sunflower seed
Vitamin B12 0µg 0.16µg Croissant
Vitamin K 0µg 1.8µg Croissant
Tryptophan 0.348mg 0.099mg Sunflower seed
Threonine 0.928mg 0.284mg Sunflower seed
Isoleucine 1.139mg 0.365mg Sunflower seed
Leucine 1.659mg 0.623mg Sunflower seed
Lysine 0.937mg 0.329mg Sunflower seed
Methionine 0.494mg 0.175mg Sunflower seed
Phenylalanine 1.169mg 0.416mg Sunflower seed
Valine 1.315mg 0.41mg Sunflower seed
Histidine 0.632mg 0.187mg Sunflower seed
Cholesterol 0mg 67mg Sunflower seed
Saturated Fat 4.455g 11.659g Sunflower seed
Omega-3 - DHA 0g 0.002g Croissant
Omega-3 - EPA 0.014g 0.003g Sunflower seed
Monounsaturated Fat 18.528g 5.525g Sunflower seed
Polyunsaturated fat 23.137g 1.094g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Croissant
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
156%
Sunflower seed
34%
Croissant
Minerals Daily Need Coverage Score
207%
Sunflower seed
43%
Croissant

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 8.64g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 458mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 7.204g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is cheaper?
Croissant
Croissant 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 seed - 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.