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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

Sunflower seed vs Papadum 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +19.9%
Contains more Copper +80.4%
Contains more Zinc +47.1%
Contains more Phosphorus +71.4%
Contains less Sodium -99.5%
Contains more Iron +48.6%
Contains more Calcium +83.3%
Contains more Potassium +55%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 293% 43% 89% 194% 333% 93% 166% 228%
Contains more Magnesium +19.9%
Contains more Copper +80.4%
Contains more Zinc +47.1%
Contains more Phosphorus +71.4%
Contains less Sodium -99.5%
Contains more Iron +48.6%
Contains more Calcium +83.3%
Contains more 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin E +70240%
Contains more Vitamin B1 +434.3%
Contains more Vitamin B2 +37.6%
Contains more Vitamin B3 +466.2%
Contains more Vitamin B5 +23.2%
Contains more Vitamin B6 +371.9%
Contains more Vitamin K +∞%
Equal in Vitamin A - 50
Equal in Folate - 219
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 1% 0% 70% 60% 28% 56% 66% 0% 1% 165%
Contains more Vitamin C +∞%
Contains more Vitamin E +70240%
Contains more Vitamin B1 +434.3%
Contains more Vitamin B2 +37.6%
Contains more Vitamin B3 +466.2%
Contains more Vitamin B5 +23.2%
Contains more Vitamin B6 +371.9%
Contains more Vitamin K +∞%
Equal in Vitamin A - 50
Equal in Folate - 219

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
37
Papadum
Mineral Summary Score
191
Sunflower seed
179
Papadum

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
153%
Papadum
Carbohydrates
20%
Sunflower seed
60%
Papadum
Fats
238%
Sunflower seed
15%
Papadum

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Papadum
Lower in Cholesterol ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Papadum
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 1736mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Papadum
Papadum is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Papadum
Papadum is lower in Saturated Fat (difference - 3.371g)
Which food is cheaper?
Papadum
Papadum is cheaper (difference - $1.6)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Sunflower seed Papadum Opinion
Calories 584 371 Sunflower seed
Protein 20.78 25.56 Papadum
Fats 51.46 3.25 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 59.87 Papadum
Cholesterol 0 4 Sunflower seed
Vitamin D 0 0
Iron 5.25 7.8 Papadum
Calcium 78 143 Papadum
Potassium 645 1000 Papadum
Magnesium 325 271 Sunflower seed
Sugar 2.62 0 Papadum
Fiber 8.6 18.6 Papadum
Copper 1.8 0.998 Sunflower seed
Zinc 5 3.4 Sunflower seed
Starch
Phosphorus 660 385 Sunflower seed
Sodium 9 1745 Sunflower seed
Vitamin A 50 50
Vitamin E 35.17 0.05 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.277 Sunflower seed
Vitamin B2 0.355 0.258 Sunflower seed
Vitamin B3 8.335 1.472 Sunflower seed
Vitamin B5 1.13 0.917 Sunflower seed
Vitamin B6 1.345 0.285 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 0.4 Papadum
Folate 227 219 Sunflower seed
Trans Fat
Saturated Fat 4.455 1.084 Papadum
Monounsaturated Fat 18.528 0.532 Sunflower seed
Polyunsaturated fat 23.137 1.148 Sunflower seed
Tryptophan 0.348 0.266 Sunflower seed
Threonine 0.928 0.886 Sunflower seed
Isoleucine 1.139 1.303 Papadum
Leucine 1.659 2.115 Papadum
Lysine 0.937 1.695 Papadum
Methionine 0.494 0.372 Sunflower seed
Phenylalanine 1.169 1.491 Papadum
Valine 1.315 1.434 Papadum
Histidine 0.632 0.715 Papadum
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - 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.