Sunflower seed vs. Papadum — In-Depth Nutrition Comparison
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What are the main differences between Sunflower seed and Papadum?
- Sunflower seed is richer in Vitamin E , Vitamin B1, Copper, Vitamin B6, Selenium, Vitamin B3, and Phosphorus, yet Papadum is richer in Fiber, and Iron.
- Sunflower seed's daily need coverage for Vitamin E is 234% higher.
- Sunflower seed has 6 times more Selenium than Papadum. Sunflower seed has 53µg of Selenium, while Papadum has 8.3µg.
- Sunflower seed contains less Sodium.
We used Seeds, sunflower seed kernels, dried and Papad types in this comparison.
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
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Magnesium
+19.9%
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Phosphorus
+71.4%
Contains
less
Sodium
-99.5%
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Zinc
+47.1%
Contains
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Copper
+80.4%
Contains
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Manganese
+24.8%
Contains
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Selenium
+538.6%
Contains
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Calcium
+83.3%
Contains
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Iron
+48.6%
Contains
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Potassium
+55%
Contains
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Magnesium
+19.9%
Contains
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Phosphorus
+71.4%
Contains
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Sodium
-99.5%
Contains
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Zinc
+47.1%
Contains
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Copper
+80.4%
Contains
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Manganese
+24.8%
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Selenium
+538.6%
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Calcium
+83.3%
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Iron
+48.6%
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Potassium
+55%
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.
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Contains
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Vitamin E
+70240%
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Vitamin C
+∞%
Contains
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Vitamin B1
+434.3%
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Vitamin B2
+37.6%
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Vitamin B3
+466.2%
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Vitamin B5
+23.2%
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Vitamin B6
+371.9%
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Vitamin K
+∞%
Equal in Vitamin A - 50
Equal in Folate - 219
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Vitamin E
+70240%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+434.3%
Contains
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Vitamin B2
+37.6%
Contains
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Vitamin B3
+466.2%
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Vitamin B5
+23.2%
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Vitamin B6
+371.9%
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Vitamin K
+∞%
Equal in Vitamin A - 50
Equal in Folate - 219
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+1483.4%
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Water
+35.5%
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Protein
+23%
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Carbs
+199.4%
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Other
+158.4%
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
25.56 g
Fats:
3.25 g
Carbs:
59.87 g
Water:
3.49 g
Other:
7.83 g
Contains
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Fats
+1483.4%
Contains
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Water
+35.5%
Contains
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Protein
+23%
Contains
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Carbs
+199.4%
Contains
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Other
+158.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+3382.7%
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Polyunsaturated fat
+1915.4%
Contains
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Saturated Fat
-75.7%
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Saturated Fat:
1.084 g
Monounsaturated Fat:
0.532 g
Polyunsaturated fat:
1.148 g
Contains
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Monounsaturated Fat
+3382.7%
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Polyunsaturated fat
+1915.4%
Contains
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Saturated Fat
-75.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.4g | 41.27g |
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| Protein | 20.78g | 25.56g |
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| Fats | 51.46g | 3.25g |
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| Carbs | 20g | 59.87g |
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| Calories | 584kcal | 371kcal |
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| Sugar | 2.62g | 0g |
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| Fiber | 8.6g | 18.6g |
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| Calcium | 78mg | 143mg |
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| Iron | 5.25mg | 7.8mg |
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| Magnesium | 325mg | 271mg |
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| Phosphorus | 660mg | 385mg |
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| Potassium | 645mg | 1000mg |
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| Sodium | 9mg | 1745mg |
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| Zinc | 5mg | 3.4mg |
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| Copper | 1.8mg | 0.998mg |
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| Manganese | 1.95mg | 1.562mg |
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| Selenium | 53µg | 8.3µg |
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| Vitamin A | 50IU | 50IU | |
| Vitamin A RAE | 3µg | 13µg |
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| Vitamin E | 35.17mg | 0.05mg |
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| Vitamin C | 1.4mg | 0mg |
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| Vitamin B1 | 1.48mg | 0.277mg |
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| Vitamin B2 | 0.355mg | 0.258mg |
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| Vitamin B3 | 8.335mg | 1.472mg |
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| Vitamin B5 | 1.13mg | 0.917mg |
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| Vitamin B6 | 1.345mg | 0.285mg |
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| Folate | 227µg | 219µg |
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| Vitamin K | 0µg | 0.4µg |
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| Tryptophan | 0.348mg | 0.266mg |
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| Threonine | 0.928mg | 0.886mg |
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| Isoleucine | 1.139mg | 1.303mg |
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| Leucine | 1.659mg | 2.115mg |
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| Lysine | 0.937mg | 1.695mg |
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| Methionine | 0.494mg | 0.372mg |
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| Phenylalanine | 1.169mg | 1.491mg |
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| Valine | 1.315mg | 1.434mg |
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| Histidine | 0.632mg | 0.715mg |
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| Cholesterol | 0mg | 4mg |
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| Saturated Fat | 4.455g | 1.084g |
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| Omega-3 - EPA | 0.014g | 0g |
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| Monounsaturated Fat | 18.528g | 0.532g |
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| Polyunsaturated fat | 23.137g | 1.148g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
156%
37%
Minerals Daily Need Coverage Score
207%
168%
Comparison summary
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 1736mg)
Which food is lower in Cholesterol?
Sunflower seed is lower in Cholesterol (difference - 4mg)
Which food is lower in glycemic index?
Sunflower seed is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Papadum is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Papadum is lower in Saturated Fat (difference - 3.371g)
Which food is cheaper?
Papadum is cheaper (difference - $1.6)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.