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Sunflower seeds vs. Gratin — In-Depth Nutrition Comparison

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How are sunflower seeds and gratin different?

  • Sunflower seeds have more copper, vitamin B1, selenium, vitamin B6, phosphorus, manganese, magnesium, iron, folate, and vitamin B3 than gratin.
  • Daily need coverage for copper for sunflower seeds is 182% higher.
  • Sunflower seeds contain 23 times more vitamin B1 than gratin. While sunflower seeds contain 1.48mg of vitamin B1, gratin contains only 0.064mg.

Seeds, sunflower seed kernels, dried and Potatoes, au gratin, home-prepared from recipe using butter are the varieties used in this article.

Infographic

Sunflower seeds vs Gratin 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%
Gratin
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Contains more MagnesiumMagnesium +1525%
Contains more PotassiumPotassium +62.9%
Contains more IronIron +720.3%
Contains more CopperCopper +1025%
Contains more ZincZinc +624.6%
Contains more PhosphorusPhosphorus +484.1%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1111.2%
Contains more SeleniumSelenium +1863%
Contains more CalciumCalcium +52.6%

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%
Gratin
2
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2212.5%
Contains more Vitamin B2Vitamin B2 +206%
Contains more Vitamin B3Vitamin B3 +739.4%
Contains more Vitamin B5Vitamin B5 +192%
Contains more Vitamin B6Vitamin B6 +673%
Contains more FolateFolate +1963.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +607.1%
Contains more Vitamin AVitamin A +2033.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~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
Gratin
1
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more ProteinProtein +310.7%
Contains more FatsFats +578%
Contains more CarbsCarbs +77.5%
Contains more OtherOther +45.7%
Contains more WaterWater +1464.5%

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
Gratin
0
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
Contains more Mono. FatMonounsaturated fat +762.2%
Contains more Poly. FatPolyunsaturated fat +8283%
~equal in Saturated fat ~4.733g

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 Gratin
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Gratin DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.16mg 182%
Polyunsaturated fat 23.137g 0.276g 152%
Vitamin B1 1.48mg 0.064mg 118%
Selenium 53µg 2.7µg 91%
Vitamin B6 1.345mg 0.174mg 90%
Phosphorus 660mg 113mg 78%
Manganese 1.95mg 0.161mg 78%
Magnesium 325mg 20mg 73%
Fats 51.46g 7.59g 67%
Iron 5.25mg 0.64mg 58%
Folate 227µg 11µg 54%
Vitamin B3 8.335mg 0.993mg 46%
Monounsaturated fat 18.528g 2.149g 41%
Zinc 5mg 0.69mg 39%
Protein 20.78g 5.06g 31%
Fiber 8.6g 1.8g 27%
Calories 584kcal 132kcal 23%
Sodium 9mg 433mg 18%
Vitamin B2 0.355mg 0.116mg 18%
Vitamin B5 1.13mg 0.387mg 15%
Choline 55.1mg 10%
Vitamin C 1.4mg 9.9mg 9%
Cholesterol 0mg 23mg 8%
Vitamin A 3µg 64µg 7%
Potassium 645mg 396mg 7%
Calcium 78mg 119mg 4%
Carbs 20g 11.27g 3%
Saturated fat 4.455g 4.733g 1%
Net carbs 11.4g 9.47g N/A
Sugar 2.62g N/A
Tryptophan 0.348mg 0.07mg 0%
Threonine 0.928mg 0.192mg 0%
Isoleucine 1.139mg 0.284mg 0%
Leucine 1.659mg 0.443mg 0%
Lysine 0.937mg 0.381mg 0%
Methionine 0.494mg 0.117mg 0%
Phenylalanine 1.169mg 0.254mg 0%
Valine 1.315mg 0.325mg 0%
Histidine 0.632mg 0.151mg 0%
Omega-3 - EPA 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Gratin
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
14%
Gratin
Minerals Daily Need Coverage Score
207%
Sunflower seeds
32%
Gratin

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 424mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 0.278g)
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?
Gratin
Gratin is lower in Sugar (difference - 2.62g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 20)
Which food is cheaper?
Gratin
Gratin 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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.