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  6. Sunflower seeds vs. French toast

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

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A recap on differences between sunflower seeds and french toast

  • Sunflower seeds are higher than french toast in copper, vitamin B1, vitamin B6, phosphorus, manganese, magnesium, selenium, folate, iron, and vitamin B3.
  • Sunflower seeds cover your daily copper needs 194% more than french toast.
  • Sunflower seeds contain 19 times more magnesium than french toast. While sunflower seeds contain 325mg of magnesium, french toast contains only 17mg.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and French toast, prepared from recipe, made with low fat (2%) milk.

Infographic

Sunflower seeds vs French toast 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more MagnesiumMagnesium +1811.8%
Contains more PotassiumPotassium +381.3%
Contains more IronIron +214.4%
Contains more CopperCopper +3003.4%
Contains more ZincZinc +646.3%
Contains more PhosphorusPhosphorus +464.1%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +937.2%
Contains more SeleniumSelenium +163.7%
Contains more CalciumCalcium +28.2%

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin CVitamin C +366.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +625.5%
Contains more Vitamin B3Vitamin B3 +412%
Contains more Vitamin B5Vitamin B5 +105.8%
Contains more Vitamin B6Vitamin B6 +1717.6%
Contains more FolateFolate +427.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +4033.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.321mg
~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
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more ProteinProtein +169.9%
Contains more FatsFats +376.5%
Contains more OtherOther +68.3%
Contains more CarbsCarbs +25%
Contains more WaterWater +1056.4%

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
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains more Mono. FatMonounsaturated fat +309.5%
Contains more Poly. FatPolyunsaturated fat +791.9%
Contains less Sat. FatSaturated fat -38.9%

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 French toast
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Sunflower seeds French toast DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.058mg 194%
Polyunsaturated fat 23.137g 2.594g 137%
Vitamin B1 1.48mg 0.204mg 106%
Vitamin B6 1.345mg 0.074mg 98%
Phosphorus 660mg 117mg 78%
Manganese 1.95mg 0.188mg 77%
Magnesium 325mg 17mg 73%
Fats 51.46g 10.8g 63%
Selenium 53µg 20.1µg 60%
Folate 227µg 43µg 46%
Iron 5.25mg 1.67mg 45%
Vitamin B3 8.335mg 1.628mg 42%
Cholesterol 0mg 116mg 39%
Zinc 5mg 0.67mg 39%
Monounsaturated fat 18.528g 4.524g 35%
Fiber 8.6g 34%
Protein 20.78g 7.7g 26%
Sodium 9mg 479mg 20%
Calories 584kcal 229kcal 18%
Potassium 645mg 134mg 15%
Vitamin A 3µg 124µg 13%
Vitamin B12 0µg 0.31µg 13%
Vitamin B5 1.13mg 0.549mg 12%
Choline 55.1mg 10%
Saturated fat 4.455g 2.723g 8%
Vitamin B2 0.355mg 0.321mg 3%
Calcium 78mg 100mg 2%
Carbs 20g 25g 2%
Vitamin C 1.4mg 0.3mg 1%
Net carbs 11.4g 25g N/A
Sugar 2.62g N/A
Tryptophan 0.348mg 0.094mg 0%
Threonine 0.928mg 0.305mg 0%
Isoleucine 1.139mg 0.375mg 0%
Leucine 1.659mg 0.621mg 0%
Lysine 0.937mg 0.413mg 0%
Methionine 0.494mg 0.188mg 0%
Phenylalanine 1.169mg 0.389mg 0%
Valine 1.315mg 0.419mg 0%
Histidine 0.632mg 0.179mg 0%
Omega-3 - EPA 0.014g 0.001g N/A
Omega-3 - DHA 0g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds French toast
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
25%
French toast
Minerals Daily Need Coverage Score
207%
Sunflower seeds
40%
French toast

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 470mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 47)
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?
French toast
French toast is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
French toast
French toast is lower in Saturated fat (difference - 1.732g)
Which food is cheaper?
French toast
French toast 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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.