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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1200%
Contains more Iron +360.5%
Contains more Magnesium +1705.6%
Contains more Phosphorus +947.6%
Contains more Potassium +2587.5%
Contains more Zinc +792.9%
Contains more Copper +1835.5%
Contains less Sodium -33.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
Contains more Calcium +1200%
Contains more Iron +360.5%
Contains more Magnesium +1705.6%
Contains more Phosphorus +947.6%
Contains more Potassium +2587.5%
Contains more Zinc +792.9%
Contains more Copper +1835.5%
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 A +150%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin A +150%
Contains more Vitamin C +∞%
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 +∞%

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Pasta Opinion
Net carbs 11.4g 24.93g Pasta
Protein 20.78g 5.15g Sunflower seed
Fats 51.46g 1.05g Sunflower seed
Carbs 20g 24.93g Pasta
Calories 584kcal 131kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g g Pasta
Fiber 8.6g g Sunflower seed
Calcium 78mg 6mg Sunflower seed
Iron 5.25mg 1.14mg Sunflower seed
Magnesium 325mg 18mg Sunflower seed
Phosphorus 660mg 63mg Sunflower seed
Potassium 645mg 24mg Sunflower seed
Sodium 9mg 6mg Pasta
Zinc 5mg 0.56mg Sunflower seed
Copper 1.8mg 0.093mg Sunflower seed
Vitamin A 50IU 20IU Sunflower seed
Vitamin E 35.17mg mg Sunflower seed
Vitamin D 0IU IU Sunflower seed
Vitamin D 0µg µg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.209mg Sunflower seed
Vitamin B2 0.355mg 0.15mg Sunflower seed
Vitamin B3 8.335mg 0.992mg Sunflower seed
Vitamin B5 1.13mg 0.183mg Sunflower seed
Vitamin B6 1.345mg 0.034mg Sunflower seed
Folate 227µg 64µg Sunflower seed
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 0µg µg Sunflower seed
Tryptophan 0.348mg 0.065mg Sunflower seed
Threonine 0.928mg 0.134mg Sunflower seed
Isoleucine 1.139mg 0.197mg Sunflower seed
Leucine 1.659mg 0.348mg Sunflower seed
Lysine 0.937mg 0.097mg Sunflower seed
Methionine 0.494mg 0.079mg Sunflower seed
Phenylalanine 1.169mg 0.247mg Sunflower seed
Valine 1.315mg 0.217mg Sunflower seed
Histidine 0.632mg 0.103mg Sunflower seed
Cholesterol 0mg 33mg Sunflower seed
Trans Fat g g
Saturated Fat 4.455g 0.15g Pasta
Monounsaturated Fat 18.528g 0.124g Sunflower seed
Polyunsaturated fat 23.137g 0.429g Sunflower seed

Which food is preferable for your diet?

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

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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

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)

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.