Sunflower seeds vs. English muffin — In-Depth Nutrition Comparison
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A recap on differences between sunflower seeds and English muffins
- Sunflower seeds are higher than English muffins in copper, vitamin B1, vitamin B6, phosphorus, magnesium, manganese, iron, folate, vitamin B3, and zinc.
- Sunflower seeds cover your daily copper needs 186% more than English muffins.
- Sunflower seeds contain 31 times more vitamin B6 than English muffins. While sunflower seeds contain 1.345mg of vitamin B6, English muffins contain only 0.043mg.
- The glycemic index of sunflower seeds is lower.
Food varieties used in this article are Seeds, sunflower seed kernels, dried and English muffins, plain, unenriched, without calcium propionate (includes sourdough).
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.
| Contains more MagnesiumMagnesium | +1447.6% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +392.4% |
| Contains more IronIron | +489.9% |
| Contains more CopperCopper | +1295.3% |
| Contains more ZincZinc | +614.3% |
| Contains more PhosphorusPhosphorus | +396.2% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +446.2% |
| 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.
| Contains more Vitamin CVitamin C | +1300% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +717.7% |
| Contains more Vitamin B2Vitamin B2 | +130.5% |
| Contains more Vitamin B3Vitamin B3 | +432.2% |
| Contains more Vitamin B5Vitamin B5 | +153.4% |
| Contains more Vitamin B6Vitamin B6 | +3027.9% |
| Contains more FolateFolate | +513.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Copper | 1.8mg | 0.129mg | 186% |
| Polyunsaturated fat | 23.137g | 0.888g | 148% |
| Vitamin B1 | 1.48mg | 0.181mg | 108% |
| Vitamin B6 | 1.345mg | 0.043mg | 100% |
| Selenium | 53µg | 96% | |
| Fats | 51.46g | 1.8g | 76% |
| Phosphorus | 660mg | 133mg | 75% |
| Magnesium | 325mg | 21mg | 72% |
| Manganese | 1.95mg | 0.357mg | 69% |
| Iron | 5.25mg | 0.89mg | 55% |
| Folate | 227µg | 37µg | 48% |
| Monounsaturated fat | 18.528g | 0.302g | 46% |
| Vitamin B3 | 8.335mg | 1.566mg | 42% |
| Zinc | 5mg | 0.7mg | 39% |
| Protein | 20.78g | 7.7g | 26% |
| Fiber | 8.6g | 2.7g | 24% |
| Sodium | 9mg | 464mg | 20% |
| Saturated fat | 4.455g | 0.259g | 19% |
| Calories | 584kcal | 235kcal | 17% |
| Vitamin B2 | 0.355mg | 0.154mg | 15% |
| Potassium | 645mg | 131mg | 15% |
| Vitamin B5 | 1.13mg | 0.446mg | 14% |
| Choline | 55.1mg | 10% | |
| Carbs | 20g | 46g | 9% |
| Calcium | 78mg | 52mg | 3% |
| Vitamin B12 | 0µg | 0.04µg | 2% |
| Vitamin C | 1.4mg | 0.1mg | 1% |
| Net carbs | 11.4g | 43.3g | N/A |
| Sugar | 2.62g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.348mg | 0.092mg | 0% |
| Threonine | 0.928mg | 0.242mg | 0% |
| Isoleucine | 1.139mg | 0.315mg | 0% |
| Leucine | 1.659mg | 0.553mg | 0% |
| Lysine | 0.937mg | 0.241mg | 0% |
| Methionine | 0.494mg | 0.139mg | 0% |
| Phenylalanine | 1.169mg | 0.379mg | 0% |
| Valine | 1.315mg | 0.353mg | 0% |
| Histidine | 0.632mg | 0.17mg | 0% |
| Omega-3 - EPA | 0.014g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
7.7 g
Fats:
1.8 g
Carbs:
46 g
Water:
42.1 g
Other:
2.4 g
| Contains more ProteinProtein | +169.9% |
| Contains more FatsFats | +2758.9% |
| Contains more OtherOther | +26.3% |
| Contains more CarbsCarbs | +130% |
| Contains more WaterWater | +790.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
0.259 g
Monounsaturated fat:
Mono. Fat
0.302 g
Polyunsaturated fat:
Poly. Fat
0.888 g
| Contains more Mono. FatMonounsaturated fat | +6035.1% |
| Contains more Poly. FatPolyunsaturated fat | +2505.5% |
| Contains less Sat. FatSaturated fat | -94.2% |
