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Sunflower seed vs Pasta - In-Depth Nutrition Comparison

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Significant differences between Sunflower seed and Pasta

  • The amount of Copper, Vitamin B1, Vitamin B6, Phosphorus, Manganese, Magnesium, Iron, Vitamin B3, Folate, and Zinc in Sunflower seed is higher than in Pasta.
  • Sunflower seed covers your daily Copper needs 190% more than Pasta.
  • Pasta has 40 times less Vitamin B6 than Sunflower seed. Sunflower seed has 1.345mg of Vitamin B6, while Pasta has 0.034mg.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Sunflower seed vs Pasta 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 Iron +360.5%
Contains more Calcium +1200%
Contains more Potassium +2587.5%
Contains more Magnesium +1705.6%
Contains more Copper +1835.5%
Contains more Zinc +792.9%
Contains more Phosphorus +947.6%
Contains less Sodium -33.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 2% 3% 13% 31% 16% 27% 1%
Contains more Iron +360.5%
Contains more Calcium +1200%
Contains more Potassium +2587.5%
Contains more Magnesium +1705.6%
Contains more Copper +1835.5%
Contains more Zinc +792.9%
Contains more Phosphorus +947.6%
Contains less Sodium -33.3%

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
:
1
Pasta
Contains more Vitamin C +∞%
Contains more Vitamin A +150%
Contains more Vitamin B1 +608.1%
Contains more Vitamin B2 +136.7%
Contains more Vitamin B3 +740.2%
Contains more Vitamin B5 +517.5%
Contains more Vitamin B6 +3855.9%
Contains more Folate +254.7%
Contains more Vitamin B12 +∞%
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% 2% 0% 0% 53% 35% 19% 11% 8% 18% 0% 48%
Contains more Vitamin C +∞%
Contains more Vitamin A +150%
Contains more Vitamin B1 +608.1%
Contains more Vitamin B2 +136.7%
Contains more Vitamin B3 +740.2%
Contains more Vitamin B5 +517.5%
Contains more Vitamin B6 +3855.9%
Contains more Folate +254.7%
Contains more Vitamin B12 +∞%

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
16
Pasta
Mineral Summary Score
191
Sunflower seed
17
Pasta

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
31%
Pasta
Carbohydrates
20%
Sunflower seed
25%
Pasta
Fats
238%
Sunflower seed
5%
Pasta

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 Pasta
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Pasta
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 - 33mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 29)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 4.305g)

All nutrients comparison - raw data values

Nutrient Sunflower seed Pasta Opinion
Calories 584 131 Sunflower seed
Protein 20.78 5.15 Sunflower seed
Fats 51.46 1.05 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 24.93 Pasta
Cholesterol 0 33 Sunflower seed
Vitamin D 0 Sunflower seed
Iron 5.25 1.14 Sunflower seed
Calcium 78 6 Sunflower seed
Potassium 645 24 Sunflower seed
Magnesium 325 18 Sunflower seed
Sugar 2.62 Pasta
Fiber 8.6 Sunflower seed
Copper 1.8 0.093 Sunflower seed
Zinc 5 0.56 Sunflower seed
Starch
Phosphorus 660 63 Sunflower seed
Sodium 9 6 Pasta
Vitamin A 50 20 Sunflower seed
Vitamin E 35.17 Sunflower seed
Vitamin D 0 Sunflower seed
Vitamin B1 1.48 0.209 Sunflower seed
Vitamin B2 0.355 0.15 Sunflower seed
Vitamin B3 8.335 0.992 Sunflower seed
Vitamin B5 1.13 0.183 Sunflower seed
Vitamin B6 1.345 0.034 Sunflower seed
Vitamin B12 0 0.14 Pasta
Vitamin K 0 Sunflower seed
Folate 227 64 Sunflower seed
Trans Fat
Saturated Fat 4.455 0.15 Pasta
Monounsaturated Fat 18.528 0.124 Sunflower seed
Polyunsaturated fat 23.137 0.429 Sunflower seed
Tryptophan 0.348 0.065 Sunflower seed
Threonine 0.928 0.134 Sunflower seed
Isoleucine 1.139 0.197 Sunflower seed
Leucine 1.659 0.348 Sunflower seed
Lysine 0.937 0.097 Sunflower seed
Methionine 0.494 0.079 Sunflower seed
Phenylalanine 1.169 0.247 Sunflower seed
Valine 1.315 0.217 Sunflower seed
Histidine 0.632 0.103 Sunflower seed
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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.