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Sunflower seeds vs. Kit Kat — In-Depth Nutrition Comparison

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A recap on differences between sunflower seeds and kit Kat

  • Sunflower seeds are higher than kit Kat in vitamin E, copper, vitamin B1, vitamin B6, selenium, manganese, phosphorus, magnesium, and folate.
  • Sunflower seeds cover your daily vitamin E needs 232% more than kit Kat.
  • Sunflower seeds contain 67 times more vitamin B6 than kit Kat. While sunflower seeds contain 1.345mg of vitamin B6, kit Kat contains only 0.02mg.
  • The amount of saturated fat in sunflower seeds is lower.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Candies, KIT KAT Wafer Bar.

Infographic

Sunflower seeds vs Kit Kat 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 26% 38% 20% 38% 73% 2.5% 58% 7% 13% 27%
Contains more MagnesiumMagnesium +778.4%
Contains more PotassiumPotassium +179.2%
Contains more IronIron +425%
Contains more CopperCopper +718.2%
Contains more ZincZinc +5455.6%
Contains more PhosphorusPhosphorus +388.9%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +1850%
Contains more SeleniumSelenium +960%
Contains more CalciumCalcium +60.3%

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% 8% 6.8% 0% 29% 48% 9.4% 38% 4.6% 70% 13% 11% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +10244.1%
Contains more Vitamin B1Vitamin B1 +1165%
Contains more Vitamin B2Vitamin B2 +69%
Contains more Vitamin B3Vitamin B3 +1567%
Contains more Vitamin B5Vitamin B5 +76.6%
Contains more Vitamin B6Vitamin B6 +6625%
Contains more FolateFolate +1521.4%
Contains more CholineCholine +77.7%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

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
7% 26% 65%
Protein: 6.51 g
Fats: 25.99 g
Carbs: 64.59 g
Water: 1.63 g
Other: 1.28 g
Contains more ProteinProtein +219.2%
Contains more FatsFats +98%
Contains more WaterWater +190.2%
Contains more OtherOther +136.7%
Contains more CarbsCarbs +223%

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
73% 24% 4%
Saturated fat: Sat. Fat 17.953 g
Monounsaturated fat: Mono. Fat 5.844 g
Polyunsaturated fat: Poly. Fat 0.895 g
Contains less Sat. FatSaturated fat -75.2%
Contains more Mono. FatMonounsaturated fat +217%
Contains more Poly. FatPolyunsaturated fat +2485.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
18% 68% 14%
Starch: 10.6 g
Sucrose: 40.04 g
Glucose: 0.16 g
Fructose: 0.2 g
Lactose: 8.21 g
Maltose: 0.07 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1501.6%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~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.
Sunflower seeds Kit Kat
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Kit Kat DV% diff.
Vitamin E 35.17mg 0.34mg 232%
Copper 1.8mg 0.22mg 176%
Polyunsaturated fat 23.137g 0.895g 148%
Vitamin B1 1.48mg 0.117mg 114%
Vitamin B6 1.345mg 0.02mg 102%
Selenium 53µg 5µg 87%
Manganese 1.95mg 0.1mg 80%
Phosphorus 660mg 135mg 75%
Magnesium 325mg 37mg 69%
Saturated fat 4.455g 17.953g 61%
Iron 5.25mg 1mg 53%
Folate 227µg 14µg 53%
Vitamin B3 8.335mg 0.5mg 49%
Zinc 5mg 0.09mg 45%
Fats 51.46g 25.99g 39%
Monounsaturated fat 18.528g 5.844g 32%
Fiber 8.6g 1g 30%
Protein 20.78g 6.51g 29%
Vitamin B12 0µg 0.56µg 23%
Carbs 20g 64.59g 15%
Potassium 645mg 231mg 12%
Vitamin B2 0.355mg 0.21mg 11%
Vitamin B5 1.13mg 0.64mg 10%
Calcium 78mg 125mg 5%
Starch 10.6g 4%
Choline 55.1mg 31mg 4%
Cholesterol 0mg 11mg 4%
Caffeine 0mg 14mg 4%
Vitamin K 0µg 5.2µg 4%
Calories 584kcal 518kcal 3%
Vitamin C 1.4mg 0mg 2%
Sodium 9mg 54mg 2%
Vitamin A 3µg 24µg 2%
Net carbs 11.4g 63.59g N/A
Sugar 2.62g 48.68g N/A
Trans fat 0.099g N/A
Tryptophan 0.348mg 0.09mg 0%
Threonine 0.928mg 0.19mg 0%
Isoleucine 1.139mg 0.28mg 0%
Leucine 1.659mg 0.52mg 0%
Lysine 0.937mg 0.28mg 0%
Methionine 0.494mg 0.16mg 0%
Phenylalanine 1.169mg 0.27mg 0%
Valine 1.315mg 0.36mg 0%
Histidine 0.632mg 0.11mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - ALA 0.075g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Kit Kat
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
20%
Kit Kat
Minerals Daily Need Coverage Score
207%
Sunflower seeds
30%
Kit Kat

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 46.06g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 13.498g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 30)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $1.4)
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

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. Kit Kat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167992/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.