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  6. Sunflower seeds vs. Ice cream sandwich

Sunflower seeds vs. Ice cream sandwich — In-Depth Nutrition Comparison

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The main differences between sunflower seeds and ice cream sandwich

  • Sunflower seeds are richer than ice cream sandwich in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, manganese, iron, and folate.
  • Daily need coverage for vitamin E for sunflower seeds is 232% higher.
  • Sunflower seeds contain 48 times more vitamin B6 than ice cream sandwich. Sunflower seeds contain 1.345mg of vitamin B6, while ice cream sandwich contains 0.028mg.
  • Sunflower seeds have a lower glycemic index than ice cream sandwich.

Food types used in this article are Seeds, sunflower seed kernels, dried and Ice cream sandwich.

Infographic

Sunflower seeds vs Ice cream sandwich 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 21% 26% 10% 9.8% 85% 16% 31% 17% 50% 17%
Contains more MagnesiumMagnesium +1020.7%
Contains more PotassiumPotassium +460.9%
Contains more IronIron +1919.2%
Contains more CopperCopper +608.7%
Contains more ZincZinc +733.3%
Contains more PhosphorusPhosphorus +816.7%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +411.8%
Contains more SeleniumSelenium +1609.7%
Contains more CalciumCalcium +10.3%

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.
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% 29% 8% 0% 28% 34% 29% 13% 6.5% 6.3% 3.3% 26% 4.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +8692.5%
Contains more Vitamin B1Vitamin B1 +1233.3%
Contains more Vitamin B2Vitamin B2 +143.2%
Contains more Vitamin B3Vitamin B3 +432.2%
Contains more Vitamin B5Vitamin B5 +440.7%
Contains more Vitamin B6Vitamin B6 +4703.6%
Contains more FolateFolate +567.6%
Contains more CholineCholine +588.8%
Contains more Vitamin AVitamin A +2766.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Ice cream sandwich DV% diff.
Vitamin E 35.17mg 0.4mg 232%
Copper 1.8mg 0.254mg 172%
Polyunsaturated fat 23.137g 2.272g 139%
Vitamin B1 1.48mg 0.111mg 114%
Vitamin B6 1.345mg 0.028mg 101%
Selenium 53µg 3.1µg 91%
Phosphorus 660mg 72mg 84%
Magnesium 325mg 29mg 70%
Manganese 1.95mg 0.381mg 68%
Fats 51.46g 8.57g 66%
Iron 5.25mg 0.26mg 62%
Folate 227µg 34µg 48%
Vitamin B3 8.335mg 1.566mg 42%
Zinc 5mg 0.6mg 40%
Monounsaturated fat 18.528g 2.661g 40%
Fiber 8.6g 0g 34%
Protein 20.78g 4.29g 33%
Vitamin B5 1.13mg 0.209mg 18%
Calories 584kcal 237kcal 17%
Vitamin B2 0.355mg 0.146mg 16%
Potassium 645mg 115mg 16%
Saturated fat 4.455g 2.317g 10%
Vitamin A 3µg 86µg 9%
Choline 55.1mg 8mg 9%
Cholesterol 0mg 21mg 7%
Carbs 20g 37.14g 6%
Sodium 9mg 129mg 5%
Vitamin C 1.4mg 0mg 2%
Vitamin B12 0µg 0.05µg 2%
Vitamin K 0µg 1.3µg 1%
Caffeine 0mg 4mg 1%
Calcium 78mg 86mg 1%
Net carbs 11.4g 37.14g N/A
Sugar 2.62g 18.57g 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 0.002g N/A
Omega-3 - DHA 0g 0.001g 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% 9% 37% 49%
Protein: 4.29 g
Fats: 8.57 g
Carbs: 37.14 g
Water: 48.9 g
Other: 1.1 g
Contains more ProteinProtein +384.4%
Contains more FatsFats +500.5%
Contains more OtherOther +175.5%
Contains more CarbsCarbs +85.7%
Contains more WaterWater +933.8%

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
32% 37% 31%
Saturated fat: Sat. Fat 2.317 g
Monounsaturated fat: Mono. Fat 2.661 g
Polyunsaturated fat: Poly. Fat 2.272 g
Contains more Mono. FatMonounsaturated fat +596.3%
Contains more Poly. FatPolyunsaturated fat +918.4%
Contains less Sat. FatSaturated fat -48%

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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. Ice cream sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172226/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.