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  6. Sunflower seeds vs. Lemon meringue pie

Sunflower seeds vs. Lemon meringue pie — In-Depth Nutrition Comparison

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What are the differences between sunflower seeds and lemon meringue pie?

  • Sunflower seeds are richer than lemon meringue pie in copper, vitamin B1, vitamin B6, phosphorus, manganese, magnesium, selenium, iron, folate, and vitamin B3.
  • Sunflower seeds' daily need coverage for copper is 195% more.
  • Sunflower seeds have 54 times more magnesium than lemon meringue pie. While sunflower seeds have 325mg of magnesium, lemon meringue pie has only 6mg.
  • The glycemic index of sunflower seeds is lower.

We used Seeds, sunflower seed kernels, dried and Pie, lemon meringue, prepared from recipe types in this article.

Infographic

Sunflower seeds vs Lemon meringue pie 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 4.3% 3.6% 5.7% 38% 14% 7.6% 18% 32% 17% 63%
Contains more MagnesiumMagnesium +5316.7%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +892.3%
Contains more IronIron +425%
Contains more CopperCopper +4185.7%
Contains more ZincZinc +1685.7%
Contains more PhosphorusPhosphorus +1471.4%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +1423.4%
Contains more SeleniumSelenium +356.9%

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 11% 14% 0% 0% 30% 37% 18% 13% 6.2% 15% 0% 19% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1154.2%
Contains more Vitamin B2Vitamin B2 +123.3%
Contains more Vitamin B3Vitamin B3 +782.9%
Contains more Vitamin B5Vitamin B5 +428%
Contains more Vitamin B6Vitamin B6 +4881.5%
Contains more FolateFolate +808%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +135.7%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Lemon meringue pie DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.042mg 195%
Polyunsaturated fat 23.137g 3.331g 132%
Vitamin B1 1.48mg 0.118mg 114%
Vitamin B6 1.345mg 0.027mg 101%
Phosphorus 660mg 42mg 88%
Manganese 1.95mg 0.128mg 79%
Magnesium 325mg 6mg 76%
Selenium 53µg 11.6µg 75%
Fats 51.46g 12.9g 59%
Iron 5.25mg 1mg 53%
Folate 227µg 25µg 51%
Vitamin B3 8.335mg 0.944mg 46%
Zinc 5mg 0.28mg 43%
Protein 20.78g 3.8g 34%
Fiber 8.6g 34%
Monounsaturated fat 18.528g 5.582g 32%
Vitamin B5 1.13mg 0.214mg 18%
Cholesterol 0mg 53mg 18%
Potassium 645mg 65mg 17%
Vitamin B2 0.355mg 0.159mg 15%
Calories 584kcal 285kcal 15%
Choline 55.1mg 10%
Sodium 9mg 242mg 10%
Calcium 78mg 12mg 7%
Carbs 20g 39.1g 6%
Saturated fat 4.455g 3.185g 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin A 3µg 43µg 4%
Vitamin C 1.4mg 3.3mg 2%
Net carbs 11.4g 39.1g N/A
Sugar 2.62g N/A
Tryptophan 0.348mg 0.046mg 0%
Threonine 0.928mg 0.143mg 0%
Isoleucine 1.139mg 0.169mg 0%
Leucine 1.659mg 0.292mg 0%
Lysine 0.937mg 0.181mg 0%
Methionine 0.494mg 0.092mg 0%
Phenylalanine 1.169mg 0.194mg 0%
Valine 1.315mg 0.192mg 0%
Histidine 0.632mg 0.087mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0g 0.005g 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% 13% 39% 43%
Protein: 3.8 g
Fats: 12.9 g
Carbs: 39.1 g
Water: 43.3 g
Other: 0.9 g
Contains more ProteinProtein +446.8%
Contains more FatsFats +298.9%
Contains more OtherOther +236.7%
Contains more CarbsCarbs +95.5%
Contains more WaterWater +815.4%

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
26% 46% 28%
Saturated fat: Sat. Fat 3.185 g
Monounsaturated fat: Mono. Fat 5.582 g
Polyunsaturated fat: Poly. Fat 3.331 g
Contains more Mono. FatMonounsaturated fat +231.9%
Contains more Poly. FatPolyunsaturated fat +594.6%
Contains less Sat. FatSaturated fat -28.5%

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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. Lemon meringue pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175018/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.