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  6. Sunflower seeds vs. French fries

Sunflower seeds vs. French fries — In-Depth Nutrition Comparison

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The main differences between sunflower seeds and french fries

  • Sunflower seeds are richer than french fries in vitamin E, copper, vitamin B1, selenium, phosphorus, vitamin B6, manganese, magnesium, iron, and folate.
  • Daily need coverage for vitamin E for sunflower seeds is 223% higher.
  • Sunflower seeds contain 59 times more selenium than french fries. Sunflower seeds contain 53µg of selenium, while french fries contain 0.9µg.
  • Sunflower seeds have a lower glycemic index than french fries.

Food types used in this article are Seeds, sunflower seed kernels, dried and Fast foods, potato, french fried in vegetable oil.

Infographic

Sunflower seeds vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +828.6%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +11.4%
Contains more IronIron +548.1%
Contains more CopperCopper +1351.6%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +428%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +689.5%
Contains more SeleniumSelenium +5788.9%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2006%
Contains more Vitamin B1Vitamin B1 +770.6%
Contains more Vitamin B2Vitamin B2 +810.3%
Contains more Vitamin B3Vitamin B3 +177.5%
Contains more Vitamin B5Vitamin B5 +94.8%
Contains more Vitamin B6Vitamin B6 +261.6%
Contains more FolateFolate +656.7%
Contains more CholineCholine +49.7%
Contains more Vitamin CVitamin C +235.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds French fries DV% diff.
Vitamin E 35.17mg 1.67mg 223%
Copper 1.8mg 0.124mg 186%
Polyunsaturated fat 23.137g 5.398g 118%
Vitamin B1 1.48mg 0.17mg 109%
Selenium 53µg 0.9µg 95%
Phosphorus 660mg 125mg 76%
Vitamin B6 1.345mg 0.372mg 75%
Manganese 1.95mg 0.247mg 74%
Magnesium 325mg 35mg 69%
Fats 51.46g 14.73g 57%
Iron 5.25mg 0.81mg 56%
Folate 227µg 30µg 49%
Zinc 5mg 0.5mg 41%
Protein 20.78g 3.43g 35%
Vitamin B3 8.335mg 3.004mg 33%
Monounsaturated fat 18.528g 5.969g 31%
Vitamin B2 0.355mg 0.039mg 24%
Fiber 8.6g 3.8g 19%
Calories 584kcal 312kcal 14%
Vitamin B5 1.13mg 0.58mg 11%
Saturated fat 4.455g 2.336g 10%
Sodium 9mg 210mg 9%
Vitamin K 0µg 11.2µg 9%
Carbs 20g 41.44g 7%
Calcium 78mg 18mg 6%
Vitamin C 1.4mg 4.7mg 4%
Choline 55.1mg 36.8mg 3%
Potassium 645mg 579mg 2%
Net carbs 11.4g 37.64g N/A
Sugar 2.62g 0.3g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0.06g N/A
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 0g N/A
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +505.8%
Contains more FatsFats +249.4%
Contains more OtherOther +63.8%
Contains more CarbsCarbs +107.2%
Contains more WaterWater +715%

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains more Mono. FatMonounsaturated fat +210.4%
Contains more Poly. FatPolyunsaturated fat +328.6%
Contains less Sat. FatSaturated fat -47.6%

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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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.