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  6. Sunflower seed vs. Danish pastry

Sunflower seed vs. Danish pastry — In-Depth Nutrition Comparison

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Differences between Sunflower seed and Danish pastry

  • Danish pastry contains less Vitamin E , Copper, Vitamin B1, Vitamin B6, Phosphorus, Magnesium, Manganese, Selenium, Iron, and Folate than Sunflower seed.
  • Sunflower seed's daily need coverage for Vitamin E is 232% higher.
  • Danish pastry contains 34 times less Vitamin B6 than Sunflower seed. Sunflower seed contains 1.345mg of Vitamin B6, while Danish pastry contains 0.04mg.

The food types used in this comparison are Seeds, sunflower seed kernels, dried and Danish pastry, cheese.

Infographic

Sunflower seed vs Danish pastry 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
Danish pastry
Danish pastry
Contains more Calcium +122.9%
Contains more Iron +191.7%
Contains more Magnesium +2066.7%
Contains more Phosphorus +511.1%
Contains more Potassium +558.2%
Contains less Sodium -97.8%
Contains more Zinc +614.3%
Contains more Copper +1922.5%
Contains more Manganese +455.6%
Contains more Selenium +180.4%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Danish pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 68% 11% 47% 9% 55% 20% 30% 46% 104%
Contains more Calcium +122.9%
Contains more Iron +191.7%
Contains more Magnesium +2066.7%
Contains more Phosphorus +511.1%
Contains more Potassium +558.2%
Contains less Sodium -97.8%
Contains more Zinc +614.3%
Contains more Copper +1922.5%
Contains more Manganese +455.6%
Contains more Selenium +180.4%

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
Danish pastry
Danish pastry
Contains more Vitamin E +9948.6%
Contains more Vitamin C +1300%
Contains more Vitamin B1 +678.9%
Contains more Vitamin B2 +36.5%
Contains more Vitamin B3 +316.8%
Contains more Vitamin B5 +271.7%
Contains more Vitamin B6 +3262.5%
Contains more Folate +278.3%
Contains more Vitamin A +156%
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%
Danish pastry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 1% 48% 60% 38% 19% 10% 45% 25% 18%
Contains more Vitamin E +9948.6%
Contains more Vitamin C +1300%
Contains more Vitamin B1 +678.9%
Contains more Vitamin B2 +36.5%
Contains more Vitamin B3 +316.8%
Contains more Vitamin B5 +271.7%
Contains more Vitamin B6 +3262.5%
Contains more Folate +278.3%
Contains more Vitamin A +156%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Danish pastry
Danish pastry
Contains more Protein +159.8%
Contains more Fats +135%
Contains more Other +102%
Contains more Carbs +86%
Contains more Water +563.8%
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
Danish pastry
8% 22% 37% 31%
Protein: 8 g
Fats: 21.9 g
Carbs: 37.2 g
Water: 31.4 g
Other: 1.5 g
Contains more Protein +159.8%
Contains more Fats +135%
Contains more Other +102%
Contains more Carbs +86%
Contains more Water +563.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
0
Danish pastry
Danish pastry
Contains less Saturated Fat -34.4%
Contains more Monounsaturated Fat +63.8%
Contains more Polyunsaturated fat +798.5%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Danish pastry
33% 55% 12%
Saturated Fat: 6.794 g
Monounsaturated Fat: 11.313 g
Polyunsaturated fat: 2.575 g
Contains less Saturated Fat -34.4%
Contains more Monounsaturated Fat +63.8%
Contains more Polyunsaturated fat +798.5%

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 Danish pastry
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 Danish pastry Opinion
Net carbs 11.4g 36.2g Danish pastry
Protein 20.78g 8g Sunflower seed
Fats 51.46g 21.9g Sunflower seed
Carbs 20g 37.2g Danish pastry
Calories 584kcal 374kcal Sunflower seed
Sugar 2.62g 6.95g Sunflower seed
Fiber 8.6g 1g Sunflower seed
Calcium 78mg 35mg Sunflower seed
Iron 5.25mg 1.8mg Sunflower seed
Magnesium 325mg 15mg Sunflower seed
Phosphorus 660mg 108mg Sunflower seed
Potassium 645mg 98mg Sunflower seed
Sodium 9mg 417mg Sunflower seed
Zinc 5mg 0.7mg Sunflower seed
Copper 1.8mg 0.089mg Sunflower seed
Manganese 1.95mg 0.351mg Sunflower seed
Selenium 53µg 18.9µg Sunflower seed
Vitamin A 50IU 128IU Danish pastry
Vitamin A RAE 3µg 35µg Danish pastry
Vitamin E 35.17mg 0.35mg Sunflower seed
Vitamin D 0IU 2IU Danish pastry
Vitamin C 1.4mg 0.1mg Sunflower seed
Vitamin B1 1.48mg 0.19mg Sunflower seed
Vitamin B2 0.355mg 0.26mg Sunflower seed
Vitamin B3 8.335mg 2mg Sunflower seed
Vitamin B5 1.13mg 0.304mg Sunflower seed
Vitamin B6 1.345mg 0.04mg Sunflower seed
Folate 227µg 60µg Sunflower seed
Vitamin B12 0µg 0.2µg Danish pastry
Vitamin K 0µg 6.9µg Danish pastry
Tryptophan 0.348mg 0.089mg Sunflower seed
Threonine 0.928mg 0.293mg Sunflower seed
Isoleucine 1.139mg 0.371mg Sunflower seed
Leucine 1.659mg 0.644mg Sunflower seed
Lysine 0.937mg 0.43mg Sunflower seed
Methionine 0.494mg 0.174mg Sunflower seed
Phenylalanine 1.169mg 0.402mg Sunflower seed
Valine 1.315mg 0.412mg Sunflower seed
Histidine 0.632mg 0.205mg Sunflower seed
Cholesterol 0mg 23mg Sunflower seed
Saturated Fat 4.455g 6.794g Sunflower seed
Omega-3 - DHA 0g 0.001g Danish pastry
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 11.313g Sunflower seed
Polyunsaturated fat 23.137g 2.575g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Danish pastry
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
23%
Danish pastry
Minerals Daily Need Coverage Score
207%
Sunflower seed
40%
Danish pastry

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 4.33g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 408mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 2.339g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 30)
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?
Danish pastry
Danish pastry 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. Danish pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172754/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.