Sunflower seeds vs. Mashed potato — In-Depth Nutrition Comparison
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A recap on differences between sunflower seeds and mashed potato
- Sunflower seeds are higher than mashed potato in vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, manganese, magnesium, iron, and folate.
- Sunflower seeds cover your daily vitamin E needs 232% more than mashed potato.
- Sunflower seeds contain 99 times more vitamin B1 than mashed potato. While sunflower seeds contain 1.48mg of vitamin B1, mashed potato contains only 0.015mg.
- The glycemic index of sunflower seeds is lower.
Food varieties used in this article are Seeds, sunflower seed kernels, dried and Fast foods, potato, mashed.
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.
| Contains more MagnesiumMagnesium | +2066.7% |
| Contains more CalciumCalcium | +333.3% |
| Contains more PotassiumPotassium | +125.5% |
| Contains more IronIron | +1593.5% |
| Contains more CopperCopper | +5042.9% |
| Contains more ZincZinc | +2172.7% |
| Contains more PhosphorusPhosphorus | +1018.6% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +1889.8% |
| Contains more SeleniumSelenium | +6525% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +8273.8% |
| Contains more Vitamin B1Vitamin B1 | +9766.7% |
| Contains more Vitamin B2Vitamin B2 | +2266.7% |
| Contains more Vitamin B3Vitamin B3 | +671.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +1020.8% |
| Contains more FolateFolate | +2422.2% |
| Contains more CholineCholine | +311.2% |
| Contains more Vitamin AVitamin A | +1333.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 0.42mg | 232% |
| Copper | 1.8mg | 0.035mg | 196% |
| Polyunsaturated fat | 23.137g | 1.342g | 145% |
| Vitamin B1 | 1.48mg | 0.015mg | 122% |
| Selenium | 53µg | 0.8µg | 95% |
| Vitamin B6 | 1.345mg | 0.12mg | 94% |
| Phosphorus | 660mg | 59mg | 86% |
| Manganese | 1.95mg | 0.098mg | 81% |
| Fats | 51.46g | 2.82g | 75% |
| Magnesium | 325mg | 15mg | 74% |
| Iron | 5.25mg | 0.31mg | 62% |
| Folate | 227µg | 9µg | 55% |
| Vitamin B3 | 8.335mg | 1.08mg | 45% |
| Monounsaturated fat | 18.528g | 0.72g | 45% |
| Zinc | 5mg | 0.22mg | 43% |
| Protein | 20.78g | 1.65g | 38% |
| Fiber | 8.6g | 1.3g | 29% |
| Vitamin B2 | 0.355mg | 0.015mg | 26% |
| Calories | 584kcal | 89kcal | 25% |
| Vitamin B5 | 1.13mg | 23% | |
| Saturated fat | 4.455g | 0.577g | 18% |
| Sodium | 9mg | 306mg | 13% |
| Potassium | 645mg | 286mg | 11% |
| Choline | 55.1mg | 13.4mg | 8% |
| Calcium | 78mg | 18mg | 6% |
| Starch | 12.1g | 5% | |
| Vitamin K | 0µg | 5.9µg | 5% |
| Vitamin A | 3µg | 43µg | 4% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Carbs | 20g | 14.65g | 2% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Net carbs | 11.4g | 13.35g | N/A |
| Sugar | 2.62g | 0.5g | N/A |
| Trans fat | 0.105g | 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% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.014g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +1159.4% |
| Contains more FatsFats | +1724.8% |
| Contains more CarbsCarbs | +36.5% |
| Contains more OtherOther | +140.5% |
| Contains more WaterWater | +1583.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +2473.3% |
| Contains more Poly. FatPolyunsaturated fat | +1624.1% |
| Contains less Sat. FatSaturated fat | -87% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +2400% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
