Sunflower seeds vs. Graham cracker — In-Depth Nutrition Comparison
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How are sunflower seeds and graham cracker different?
- Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, selenium, magnesium, phosphorus, manganese, zinc, and folate than graham cracker.
- Daily need coverage for vitamin E for sunflower seeds is 224% higher.
- Sunflower seeds contain 11 times more copper than graham cracker. While sunflower seeds contain 1.8mg of copper, graham cracker contains only 0.17mg.
- Sunflower seeds have a lower glycemic index (20) than graham cracker (74).
Seeds, sunflower seed kernels, dried and Cookies, graham crackers, plain or honey (includes cinnamon) are the varieties used in this article.
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 | +712.5% |
| Contains more PotassiumPotassium | +279.4% |
| Contains more IronIron | +38.9% |
| Contains more CopperCopper | +958.8% |
| Contains more ZincZinc | +420.8% |
| Contains more PhosphorusPhosphorus | +256.8% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +91.4% |
| Contains more SeleniumSelenium | +741.3% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2229.1% |
| Contains more Vitamin B1Vitamin B1 | +458.5% |
| Contains more Vitamin B2Vitamin B2 | +12% |
| Contains more Vitamin B3Vitamin B3 | +87.8% |
| Contains more Vitamin B5Vitamin B5 | +169% |
| Contains more Vitamin B6Vitamin B6 | +762.2% |
| Contains more FolateFolate | +149.5% |
| Contains more CholineCholine | +833.9% |
| Contains more Vitamin KVitamin K | +∞% |
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:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +210.6% |
| Contains more FatsFats | +385.5% |
| Contains more WaterWater | +39.5% |
| Contains more OtherOther | +82.5% |
| Contains more CarbsCarbs | +288.3% |
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
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains more Mono. FatMonounsaturated fat | +638.5% |
| Contains more Poly. FatPolyunsaturated fat | +329.4% |
| Contains less Sat. FatSaturated fat | -63.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +812.8% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 35.17mg | 1.51mg | 224% |
| Copper | 1.8mg | 0.17mg | 181% |
| Polyunsaturated fat | 23.137g | 5.388g | 118% |
| Vitamin B1 | 1.48mg | 0.265mg | 101% |
| Vitamin B6 | 1.345mg | 0.156mg | 91% |
| Selenium | 53µg | 6.3µg | 85% |
| Magnesium | 325mg | 40mg | 68% |
| Phosphorus | 660mg | 185mg | 68% |
| Fats | 51.46g | 10.6g | 63% |
| Monounsaturated fat | 18.528g | 2.509g | 40% |
| Manganese | 1.95mg | 1.019mg | 40% |
| Zinc | 5mg | 0.96mg | 37% |
| Folate | 227µg | 91µg | 34% |
| Protein | 20.78g | 6.69g | 28% |
| Vitamin B3 | 8.335mg | 4.439mg | 24% |
| Fiber | 8.6g | 3.4g | 21% |
| Sodium | 9mg | 459mg | 20% |
| Starch | 46.56g | 19% | |
| Carbs | 20g | 77.66g | 19% |
| Iron | 5.25mg | 3.78mg | 18% |
| Potassium | 645mg | 170mg | 14% |
| Vitamin B5 | 1.13mg | 0.42mg | 14% |
| Saturated fat | 4.455g | 1.633g | 13% |
| Vitamin K | 0µg | 14.3µg | 12% |
| Choline | 55.1mg | 5.9mg | 9% |
| Calories | 584kcal | 430kcal | 8% |
| Vitamin B2 | 0.355mg | 0.317mg | 3% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Fructose | 0.99g | 1% | |
| Net carbs | 11.4g | 74.26g | N/A |
| Calcium | 78mg | 77mg | 0% |
| Sugar | 2.62g | 24.85g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Trans fat | 0.055g | 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 | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
207%
60%
Comparison summary
Which food is lower in Sugar?
Sunflower seeds is lower in Sugar (difference - 22.23g)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 450mg)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 2.822g)
Which food is cheaper?
Graham cracker is cheaper (difference - $1.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)