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Sunflower seeds vs. Noodles — In-Depth Nutrition Comparison

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What are the main differences between sunflower seeds and noodles?

  • Noodles has less vitamin E, copper, vitamin B6, vitamin B1, phosphorus, magnesium, manganese, selenium, iron, and zinc than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 233% higher.
  • Sunflower seeds have 29 times more vitamin B6 than noodles. Sunflower seeds have 1.345mg of vitamin B6, while noodles has 0.046mg.
  • Sunflower seeds have a lower glycemic index than noodles.

We used Seeds, sunflower seed kernels, dried and Noodles, egg, enriched, cooked types in this comparison.

Infographic

Sunflower seeds vs Noodles 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.
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 15% 3.6% 3.4% 55% 33% 18% 33% 0.65% 41% 130%
Contains more MagnesiumMagnesium +1447.6%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +1597.4%
Contains more IronIron +257.1%
Contains more CopperCopper +1736.7%
Contains more ZincZinc +669.2%
Contains more PhosphorusPhosphorus +768.4%
Contains more ManganeseManganese +519%
Contains more SeleniumSelenium +121.8%
Contains less SodiumSodium -44.4%

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% 2% 3.4% 1.5% 72% 31% 39% 16% 11% 11% 0% 63% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +20588.2%
Contains more Vitamin B1Vitamin B1 +412.1%
Contains more Vitamin B2Vitamin B2 +161%
Contains more Vitamin B3Vitamin B3 +301.3%
Contains more Vitamin B5Vitamin B5 +329.7%
Contains more Vitamin B6Vitamin B6 +2823.9%
Contains more FolateFolate +170.2%
Contains more CholineCholine +114.4%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Noodles DV% diff.
Vitamin E 35.17mg 0.17mg 233%
Copper 1.8mg 0.098mg 189%
Polyunsaturated fat 23.137g 0.552g 151%
Vitamin B6 1.345mg 0.046mg 100%
Vitamin B1 1.48mg 0.289mg 99%
Phosphorus 660mg 76mg 83%
Fats 51.46g 2.07g 76%
Magnesium 325mg 21mg 72%
Manganese 1.95mg 0.315mg 71%
Selenium 53µg 23.9µg 53%
Iron 5.25mg 1.47mg 47%
Monounsaturated fat 18.528g 0.581g 45%
Zinc 5mg 0.65mg 40%
Vitamin B3 8.335mg 2.077mg 39%
Folate 227µg 84µg 36%
Protein 20.78g 4.54g 32%
Fiber 8.6g 1.2g 30%
Calories 584kcal 138kcal 22%
Saturated fat 4.455g 0.419g 18%
Potassium 645mg 38mg 18%
Vitamin B2 0.355mg 0.136mg 17%
Vitamin B5 1.13mg 0.263mg 17%
Cholesterol 0mg 29mg 10%
Calcium 78mg 12mg 7%
Choline 55.1mg 25.7mg 5%
Vitamin B12 0µg 0.09µg 4%
Carbs 20g 25.16g 2%
Vitamin C 1.4mg 0mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 4IU 1%
Net carbs 11.4g 23.96g N/A
Sugar 2.62g 0.4g N/A
Sodium 9mg 5mg 0%
Vitamin A 3µg 6µg 0%
Trans fat 0.029g N/A
Tryptophan 0.348mg 0.043mg 0%
Threonine 0.928mg 0.138mg 0%
Isoleucine 1.139mg 0.19mg 0%
Leucine 1.659mg 0.365mg 0%
Lysine 0.937mg 0.137mg 0%
Methionine 0.494mg 0.086mg 0%
Phenylalanine 1.169mg 0.24mg 0%
Valine 1.315mg 0.22mg 0%
Histidine 0.632mg 0.121mg 0%
Omega-3 - EPA 0.014g 0g 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
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more ProteinProtein +357.7%
Contains more FatsFats +2386%
Contains more OtherOther +506%
Contains more CarbsCarbs +25.8%
Contains more WaterWater +1331.9%

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
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains more Mono. FatMonounsaturated fat +3089%
Contains more Poly. FatPolyunsaturated fat +4091.5%
Contains less Sat. FatSaturated fat -90.6%

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
10% 17% 73%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.3 g
Galactose: 0 g
Contains more SucroseSucrose +6150%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169732/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.