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Sunflower seeds vs. Crouton — In-Depth Nutrition Comparison

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How are sunflower seeds and crouton different?

  • Sunflower seeds are higher than crouton in copper, vitamin B6, phosphorus, vitamin B1, magnesium, manganese, zinc, selenium, and folate.
  • Sunflower seeds cover your daily need for copper, 182% more than crouton.
  • Sunflower seeds contain 52 times more vitamin B6 than crouton. Sunflower seeds contain 1.345mg of vitamin B6, while crouton contains 0.026mg.
  • Sunflower seeds are lower in sodium.
  • Crouton has a higher glycemic index (72) than sunflower seeds (20).

Seeds, sunflower seed kernels, dried and Croutons, plain types were used in this article.

Infographic

Sunflower seeds vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more MagnesiumMagnesium +948.4%
Contains more PotassiumPotassium +420.2%
Contains more IronIron +28.7%
Contains more CopperCopper +1004.3%
Contains more ZincZinc +461.8%
Contains more PhosphorusPhosphorus +473.9%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +290%
Contains more SeleniumSelenium +41.3%
~equal in Calcium ~76mg

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% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +137.6%
Contains more Vitamin B2Vitamin B2 +30.5%
Contains more Vitamin B3Vitamin B3 +53.2%
Contains more Vitamin B5Vitamin B5 +163.4%
Contains more Vitamin B6Vitamin B6 +5073.1%
Contains more FolateFolate +72%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more ProteinProtein +74.6%
Contains more FatsFats +679.7%
Contains more OtherOther +21.2%
Contains more CarbsCarbs +267.5%
Contains more WaterWater +16.3%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains more Mono. FatMonounsaturated fat +505.7%
Contains more Poly. FatPolyunsaturated fat +1717.5%
Contains less Sat. FatSaturated fat -66.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Crouton DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.163mg 182%
Polyunsaturated fat 23.137g 1.273g 146%
Vitamin B6 1.345mg 0.026mg 101%
Phosphorus 660mg 115mg 78%
Vitamin B1 1.48mg 0.623mg 71%
Magnesium 325mg 31mg 70%
Fats 51.46g 6.6g 69%
Manganese 1.95mg 0.5mg 63%
Monounsaturated fat 18.528g 3.059g 39%
Zinc 5mg 0.89mg 37%
Sodium 9mg 698mg 30%
Selenium 53µg 37.5µg 28%
Folate 227µg 132µg 24%
Protein 20.78g 11.9g 18%
Vitamin B3 8.335mg 5.439mg 18%
Carbs 20g 73.5g 18%
Iron 5.25mg 4.08mg 15%
Potassium 645mg 124mg 15%
Vitamin B5 1.13mg 0.429mg 14%
Fiber 8.6g 5.1g 14%
Saturated fat 4.455g 1.51g 13%
Choline 55.1mg 10%
Calories 584kcal 407kcal 9%
Vitamin B2 0.355mg 0.272mg 6%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 68.4g N/A
Calcium 78mg 76mg 0%
Sugar 2.62g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.14mg 0%
Threonine 0.928mg 0.337mg 0%
Isoleucine 1.139mg 0.456mg 0%
Leucine 1.659mg 0.832mg 0%
Lysine 0.937mg 0.278mg 0%
Methionine 0.494mg 0.211mg 0%
Phenylalanine 1.169mg 0.586mg 0%
Valine 1.315mg 0.514mg 0%
Histidine 0.632mg 0.255mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Crouton
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
146%
Sunflower seeds
35%
Crouton
Minerals Daily Need Coverage Score
207%
Sunflower seeds
70%
Crouton

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 689mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Crouton
Crouton is lower in Saturated fat (difference - 2.945g)
Which food is cheaper?
Crouton
Crouton is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.