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  6. Sunflower seeds vs. Gingerbread

Sunflower seeds vs. Gingerbread — In-Depth Nutrition Comparison

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Important differences between sunflower seeds and gingerbread

  • Gingerbread has less copper, vitamin B1, vitamin B6, phosphorus, selenium, magnesium, manganese, folate, zinc, and vitamin B3.
  • Sunflower seeds' daily need coverage for copper is 178% more.
  • Sunflower seeds have 13 times more zinc than gingerbread. Sunflower seeds have 5mg of zinc, while gingerbread has 0.39mg.
  • Gingerbread has a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Cake, gingerbread, prepared from recipe.

Infographic

Sunflower seeds vs Gingerbread 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 50% 21% 39% 108% 65% 11% 23% 43% 89% 89%
Contains more MagnesiumMagnesium +364.3%
Contains more PotassiumPotassium +46.9%
Contains more IronIron +82.3%
Contains more CopperCopper +823.1%
Contains more ZincZinc +1182.1%
Contains more PhosphorusPhosphorus +1122.2%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +185.5%
Contains more SeleniumSelenium +225.2%
~equal in Calcium ~71mg

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 0.33% 4.7% 0% 0% 48% 37% 33% 23% 44% 7.5% 0% 25% 0%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +678.9%
Contains more Vitamin B2Vitamin B2 +119.1%
Contains more Vitamin B3Vitamin B3 +379.6%
Contains more Vitamin B5Vitamin B5 +201.3%
Contains more Vitamin B6Vitamin B6 +607.9%
Contains more FolateFolate +587.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +366.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Gingerbread DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.195mg 178%
Polyunsaturated fat 23.137g 4.216g 126%
Vitamin B1 1.48mg 0.19mg 108%
Vitamin B6 1.345mg 0.19mg 89%
Phosphorus 660mg 54mg 87%
Selenium 53µg 16.3µg 67%
Magnesium 325mg 70mg 61%
Manganese 1.95mg 0.683mg 55%
Fats 51.46g 16.4g 54%
Folate 227µg 33µg 49%
Zinc 5mg 0.39mg 42%
Vitamin B3 8.335mg 1.738mg 41%
Fiber 8.6g 34%
Protein 20.78g 3.9g 34%
Iron 5.25mg 2.88mg 30%
Monounsaturated fat 18.528g 7.124g 29%
Vitamin B5 1.13mg 0.375mg 15%
Vitamin B2 0.355mg 0.162mg 15%
Sodium 9mg 327mg 14%
Calories 584kcal 356kcal 11%
Cholesterol 0mg 32mg 11%
Carbs 20g 49.2g 10%
Choline 55.1mg 10%
Potassium 645mg 439mg 6%
Vitamin B12 0µg 0.06µg 3%
Saturated fat 4.455g 4.122g 2%
Vitamin A 3µg 14µg 1%
Calcium 78mg 71mg 1%
Vitamin C 1.4mg 0.1mg 1%
Net carbs 11.4g 49.2g N/A
Sugar 2.62g N/A
Tryptophan 0.348mg 0.047mg 0%
Threonine 0.928mg 0.124mg 0%
Isoleucine 1.139mg 0.151mg 0%
Leucine 1.659mg 0.279mg 0%
Lysine 0.937mg 0.131mg 0%
Methionine 0.494mg 0.08mg 0%
Phenylalanine 1.169mg 0.195mg 0%
Valine 1.315mg 0.173mg 0%
Histidine 0.632mg 0.087mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0g 0.003g 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
4% 16% 49% 28% 3%
Protein: 3.9 g
Fats: 16.4 g
Carbs: 49.2 g
Water: 28 g
Other: 2.5 g
Contains more ProteinProtein +432.8%
Contains more FatsFats +213.8%
Contains more OtherOther +21.2%
Contains more CarbsCarbs +146%
Contains more WaterWater +492%

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
27% 46% 27%
Saturated fat: Sat. Fat 4.122 g
Monounsaturated fat: Mono. Fat 7.124 g
Polyunsaturated fat: Poly. Fat 4.216 g
Contains more Mono. FatMonounsaturated fat +160.1%
Contains more Poly. FatPolyunsaturated fat +448.8%
~equal in Saturated fat ~4.122g

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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. Gingerbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172702/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.