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Sunflower seeds vs. Cutlet — In-Depth Nutrition Comparison

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Important differences between sunflower seeds and cutlet

  • Sunflower seeds have more vitamin B1, vitamin E, phosphorus, magnesium, vitamin B6, folate, iron, and zinc; however, cutlet has more vitamin B3 and vitamin B2.
  • Sunflower seeds' daily need coverage for vitamin B1 is 119% more.
  • Sunflower seeds have 114 times more folate than cutlet. Sunflower seeds have 227µg of folate, while cutlet has 2µg.
  • Sunflower seeds have a higher glycemic index than cutlet.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and WORTHINGTON Multigrain Cutlets, canned, unprepared.

Infographic

Sunflower seeds vs Cutlet infographic
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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%
Cutlet
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 6.6% 9.3% 64% 0% 27% 24% 48% 0% 0%
Contains more MagnesiumMagnesium +10733.3%
Contains more CalciumCalcium +254.5%
Contains more PotassiumPotassium +514.3%
Contains more IronIron +208.8%
Contains more CopperCopper +∞%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +1078.6%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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%
Cutlet
2
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% 362% 0% 13% 307% 493% 0% 115% 0% 0% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +94.4%
Contains more Vitamin B1Vitamin B1 +2860%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +169%
Contains more FolateFolate +11250%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +274.6%
Contains more Vitamin B3Vitamin B3 +215.4%
~equal in Vitamin D ~0µg
~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
Cutlet
2
23% 7% 67%
Protein: 23.29 g
Fats: 1.5 g
Carbs: 7.3 g
Water: 66.69 g
Other: 1.22 g
Contains more FatsFats +3330.7%
Contains more CarbsCarbs +174%
Contains more OtherOther +148.4%
Contains more ProteinProtein +12.1%
Contains more WaterWater +1309.9%

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
Cutlet
1
23% 15% 62%
Saturated fat: Sat. Fat 0.3 g
Monounsaturated fat: Mono. Fat 0.2 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains more Mono. FatMonounsaturated fat +9164%
Contains more Poly. FatPolyunsaturated fat +2792.1%
Contains less Sat. FatSaturated fat -93.3%

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 Cutlet
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Cutlet DV% diff.
Copper 1.8mg 200%
Polyunsaturated fat 23.137g 0.8g 149%
Vitamin B1 1.48mg 0.05mg 119%
Vitamin E 35.17mg 18.09mg 114%
Vitamin B3 8.335mg 26.29mg 112%
Selenium 53µg 96%
Phosphorus 660mg 56mg 86%
Manganese 1.95mg 85%
Magnesium 325mg 3mg 77%
Fats 51.46g 1.5g 77%
Vitamin B2 0.355mg 1.33mg 75%
Vitamin B6 1.345mg 0.5mg 65%
Folate 227µg 2µg 56%
Monounsaturated fat 18.528g 0.2g 46%
Iron 5.25mg 1.7mg 44%
Zinc 5mg 1mg 36%
Vitamin B5 1.13mg 23%
Calories 584kcal 117kcal 23%
Saturated fat 4.455g 0.3g 19%
Sodium 9mg 371mg 16%
Fiber 8.6g 4.5g 16%
Potassium 645mg 105mg 16%
Choline 55.1mg 10%
Calcium 78mg 22mg 6%
Protein 20.78g 23.29g 5%
Carbs 20g 7.3g 4%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 2.8g N/A
Sugar 2.62g 0.2g N/A
Vitamin A 3µg 0%
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 N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Cutlet
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
99%
Cutlet
Minerals Daily Need Coverage Score
207%
Sunflower seeds
18%
Cutlet

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 362mg)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Cutlet
Cutlet is lower in Sugar (difference - 2.42g)
Which food is lower in Saturated fat?
Cutlet
Cutlet is lower in Saturated fat (difference - 4.155g)
Which food is lower in glycemic index?
Cutlet
Cutlet is lower in glycemic index (difference - 20)
Which food is cheaper?
Cutlet
Cutlet is cheaper (difference - $1.6)
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

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.