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  6. Sunflower seeds vs. Papadum

Sunflower seeds vs. Papadum — In-Depth Nutrition Comparison

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What are the main differences between sunflower seeds and papadum?

  • Sunflower seeds are richer in vitamin E, vitamin B1, copper, vitamin B6, selenium, vitamin B3, and phosphorus, yet papadum is richer in fiber and iron.
  • Sunflower seeds' daily need coverage for vitamin E is 234% higher.
  • Sunflower seeds have 6 times more selenium than papadum. Sunflower seeds have 53µg of selenium, while papadum has 8.3µg.
  • Sunflower seeds contain less sodium.
  • Sunflower seeds have a lower glycemic index than papadum.

We used Seeds, sunflower seed kernels, dried and Papad types in this comparison.

Infographic

Sunflower seeds vs Papadum 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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
Contains more MagnesiumMagnesium +19.9%
Contains more CopperCopper +80.4%
Contains more ZincZinc +47.1%
Contains more PhosphorusPhosphorus +71.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +24.8%
Contains more SeleniumSelenium +538.6%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +55%
Contains more IronIron +48.6%

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% 4.3% 1% 0% 69% 60% 28% 55% 66% 0% 1% 164% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +70240%
Contains more Vitamin B1Vitamin B1 +434.3%
Contains more Vitamin B2Vitamin B2 +37.6%
Contains more Vitamin B3Vitamin B3 +466.2%
Contains more Vitamin B5Vitamin B5 +23.2%
Contains more Vitamin B6Vitamin B6 +371.9%
Contains more CholineCholine +13675%
Contains more Vitamin AVitamin A +333.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~219µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Papadum DV% diff.
Vitamin E 35.17mg 0.05mg 234%
Polyunsaturated fat 23.137g 1.148g 147%
Vitamin B1 1.48mg 0.277mg 100%
Copper 1.8mg 0.998mg 89%
Vitamin B6 1.345mg 0.285mg 82%
Selenium 53µg 8.3µg 81%
Sodium 9mg 1745mg 75%
Fats 51.46g 3.25g 74%
Monounsaturated fat 18.528g 0.532g 45%
Vitamin B3 8.335mg 1.472mg 43%
Fiber 8.6g 18.6g 40%
Phosphorus 660mg 385mg 39%
Iron 5.25mg 7.8mg 32%
Manganese 1.95mg 1.562mg 17%
Saturated fat 4.455g 1.084g 15%
Zinc 5mg 3.4mg 15%
Magnesium 325mg 271mg 13%
Carbs 20g 59.87g 13%
Calories 584kcal 371kcal 11%
Protein 20.78g 25.56g 10%
Potassium 645mg 1000mg 10%
Choline 55.1mg 0.4mg 10%
Vitamin B2 0.355mg 0.258mg 7%
Calcium 78mg 143mg 7%
Vitamin B5 1.13mg 0.917mg 4%
Vitamin C 1.4mg 0mg 2%
Folate 227µg 219µg 2%
Vitamin A 3µg 13µg 1%
Cholesterol 0mg 4mg 1%
Net carbs 11.4g 41.27g N/A
Sugar 2.62g 0g N/A
Vitamin K 0µg 0.4µg 0%
Tryptophan 0.348mg 0.266mg 0%
Threonine 0.928mg 0.886mg 0%
Isoleucine 1.139mg 1.303mg 0%
Leucine 1.659mg 2.115mg 0%
Lysine 0.937mg 1.695mg 0%
Methionine 0.494mg 0.372mg 0%
Phenylalanine 1.169mg 1.491mg 0%
Valine 1.315mg 1.434mg 0%
Histidine 0.632mg 0.715mg 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
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 g
Contains more FatsFats +1483.4%
Contains more WaterWater +35.5%
Contains more ProteinProtein +23%
Contains more CarbsCarbs +199.4%
Contains more OtherOther +158.4%

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
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 g
Contains more Mono. FatMonounsaturated fat +3382.7%
Contains more Poly. FatPolyunsaturated fat +1915.4%
Contains less Sat. FatSaturated fat -75.7%

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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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.