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Sunflower seeds vs. Lasagne — In-Depth Nutrition Comparison

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Summary of differences between sunflower seeds and lasagne

  • Lasagne has less vitamin E, copper, vitamin B1, vitamin B6, phosphorus, manganese, magnesium, selenium, iron, and folate than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 229% more than lasagne.
  • Sunflower seeds have 21 times more vitamin B1 than lasagne. While sunflower seeds have 1.48mg of vitamin B1, lasagne has only 0.07mg.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Lasagna with meat sauce, frozen, prepared.

Infographic

Sunflower seeds vs Lasagne 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 14% 26% 17% 27% 30% 24% 49% 49% 25% 87%
Contains more MagnesiumMagnesium +1525%
Contains more PotassiumPotassium +229.1%
Contains more IronIron +639.4%
Contains more CopperCopper +1900%
Contains more ZincZinc +474.7%
Contains more PhosphorusPhosphorus +473.9%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +910.4%
Contains more SeleniumSelenium +233.3%
Contains more CalciumCalcium +12.8%

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 8.3% 14% 17% 0% 18% 17% 29% 19% 28% 41% 18% 18% 13%
Contains more Vitamin EVitamin E +4037.6%
Contains more Vitamin B1Vitamin B1 +2014.3%
Contains more Vitamin B2Vitamin B2 +379.7%
Contains more Vitamin B3Vitamin B3 +445.5%
Contains more Vitamin B5Vitamin B5 +249.8%
Contains more Vitamin B6Vitamin B6 +1002.5%
Contains more FolateFolate +845.8%
Contains more CholineCholine +137.5%
Contains more Vitamin CVitamin C +78.6%
Contains more Vitamin AVitamin A +1266.7%
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% 5% 15% 71%
Protein: 7.28 g
Fats: 4.92 g
Carbs: 15.36 g
Water: 70.87 g
Other: 1.57 g
Contains more ProteinProtein +185.4%
Contains more FatsFats +945.9%
Contains more CarbsCarbs +30.2%
Contains more OtherOther +93%
Contains more WaterWater +1398.3%

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
52% 39% 10%
Saturated fat: Sat. Fat 2.348 g
Monounsaturated fat: Mono. Fat 1.758 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains more Mono. FatMonounsaturated fat +953.9%
Contains more Poly. FatPolyunsaturated fat +5243.4%
Contains less Sat. FatSaturated fat -47.3%

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
76% 4% 7% 8% 5%
Starch: 9.83 g
Sucrose: 0.54 g
Glucose: 0.93 g
Fructose: 1.04 g
Lactose: 0.6 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +363%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
~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.
Sunflower seeds Lasagne
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Lasagne DV% diff.
Vitamin E 35.17mg 0.85mg 229%
Copper 1.8mg 0.09mg 190%
Polyunsaturated fat 23.137g 0.433g 151%
Vitamin B1 1.48mg 0.07mg 118%
Vitamin B6 1.345mg 0.122mg 94%
Phosphorus 660mg 115mg 78%
Manganese 1.95mg 0.193mg 76%
Magnesium 325mg 20mg 73%
Fats 51.46g 4.92g 72%
Selenium 53µg 15.9µg 67%
Iron 5.25mg 0.71mg 57%
Folate 227µg 24µg 51%
Vitamin B3 8.335mg 1.528mg 43%
Monounsaturated fat 18.528g 1.758g 42%
Zinc 5mg 0.87mg 38%
Fiber 8.6g 1.7g 28%
Protein 20.78g 7.28g 27%
Vitamin B2 0.355mg 0.074mg 22%
Calories 584kcal 135kcal 22%
Vitamin B5 1.13mg 0.323mg 16%
Sodium 9mg 373mg 16%
Vitamin B12 0µg 0.33µg 14%
Potassium 645mg 196mg 13%
Saturated fat 4.455g 2.348g 10%
Cholesterol 0mg 17mg 6%
Vitamin K 0µg 7µg 6%
Choline 55.1mg 23.2mg 6%
Starch 9.83g 4%
Vitamin A 3µg 41µg 4%
Carbs 20g 15.36g 2%
Calcium 78mg 88mg 1%
Fructose 1.04g 1%
Vitamin C 1.4mg 2.5mg 1%
Net carbs 11.4g 13.66g N/A
Vitamin D 0IU 1IU 0%
Sugar 2.62g 3.11g N/A
Trans fat 0.196g N/A
Tryptophan 0.348mg 0.085mg 0%
Threonine 0.928mg 0.219mg 0%
Isoleucine 1.139mg 0.224mg 0%
Leucine 1.659mg 0.578mg 0%
Lysine 0.937mg 0.486mg 0%
Methionine 0.494mg 0.164mg 0%
Phenylalanine 1.169mg 0.329mg 0%
Valine 1.315mg 0.285mg 0%
Histidine 0.632mg 0.183mg 0%
Omega-3 - EPA 0.014g 0.001g N/A
Omega-3 - ALA 0.026g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g N/A
Omega-6 - Linoleic acid 0.322g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Lasagne
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
18%
Lasagne
Minerals Daily Need Coverage Score
207%
Sunflower seeds
35%
Lasagne

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 364mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 8)
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
Which food is lower in Saturated fat?
Lasagne
Lasagne is lower in Saturated fat (difference - 2.107g)

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. Lasagne - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172114/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.