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  6. Sunflower seeds vs. Pancake

Sunflower seeds vs. Pancake — In-Depth Nutrition Comparison

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How are sunflower seeds and pancake different?

  • Sunflower seeds have more copper, vitamin B1, vitamin B6, manganese, magnesium, phosphorus, selenium, folate, iron, and vitamin B3 than pancake.
  • Daily need coverage for copper for sunflower seeds is 195% higher.
  • Sunflower seeds contain 29 times more vitamin B6 than pancake. While sunflower seeds contain 1.345mg of vitamin B6, pancake contains only 0.046mg.
  • Sunflower seeds have a lower glycemic index (20) than pancake (66).

Seeds, sunflower seed kernels, dried and Pancakes, plain, prepared from recipe are the varieties used in this article.

Infographic

Sunflower seeds vs Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains more MagnesiumMagnesium +1931.3%
Contains more PotassiumPotassium +388.6%
Contains more IronIron +191.7%
Contains more CopperCopper +3573.5%
Contains more ZincZinc +792.9%
Contains more PhosphorusPhosphorus +315.1%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +875%
Contains more SeleniumSelenium +255.7%
Contains more CalciumCalcium +180.8%

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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Contains more Vitamin CVitamin C +366.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +636.3%
Contains more Vitamin B2Vitamin B2 +26.3%
Contains more Vitamin B3Vitamin B3 +431.9%
Contains more Vitamin B5Vitamin B5 +179%
Contains more Vitamin B6Vitamin B6 +2823.9%
Contains more FolateFolate +497.4%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Pancake DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.049mg 195%
Polyunsaturated fat 23.137g 4.447g 125%
Vitamin B1 1.48mg 0.201mg 107%
Vitamin B6 1.345mg 0.046mg 100%
Manganese 1.95mg 0.2mg 76%
Magnesium 325mg 16mg 74%
Phosphorus 660mg 159mg 72%
Selenium 53µg 14.9µg 69%
Fats 51.46g 9.7g 64%
Folate 227µg 38µg 47%
Iron 5.25mg 1.8mg 43%
Vitamin B3 8.335mg 1.567mg 42%
Monounsaturated fat 18.528g 2.474g 40%
Zinc 5mg 0.56mg 40%
Fiber 8.6g 34%
Protein 20.78g 6.4g 29%
Cholesterol 0mg 59mg 20%
Sodium 9mg 439mg 19%
Calories 584kcal 227kcal 18%
Potassium 645mg 132mg 15%
Vitamin B5 1.13mg 0.405mg 15%
Calcium 78mg 219mg 14%
Saturated fat 4.455g 2.122g 11%
Choline 55.1mg 10%
Vitamin B12 0µg 0.22µg 9%
Vitamin A 3µg 54µg 6%
Vitamin B2 0.355mg 0.281mg 6%
Carbs 20g 28.3g 3%
Vitamin C 1.4mg 0.3mg 1%
Net carbs 11.4g 28.3g N/A
Sugar 2.62g N/A
Tryptophan 0.348mg 0.08mg 0%
Threonine 0.928mg 0.237mg 0%
Isoleucine 1.139mg 0.297mg 0%
Leucine 1.659mg 0.513mg 0%
Lysine 0.937mg 0.321mg 0%
Methionine 0.494mg 0.147mg 0%
Phenylalanine 1.169mg 0.319mg 0%
Valine 1.315mg 0.335mg 0%
Histidine 0.632mg 0.152mg 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
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more ProteinProtein +224.7%
Contains more FatsFats +430.5%
Contains more OtherOther +12.2%
Contains more CarbsCarbs +41.5%
Contains more WaterWater +1018.4%

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
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains more Mono. FatMonounsaturated fat +648.9%
Contains more Poly. FatPolyunsaturated fat +420.3%
Contains less Sat. FatSaturated fat -52.4%

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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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.