Sunflower seeds vs. Pasta — In-Depth Nutrition Comparison

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Significant differences between sunflower seeds and pasta

The amount of copper, vitamin B1, vitamin B6, phosphorus, fats, manganese, magnesium, iron, vitamin B3, and folate in sunflower seeds is higher than in pasta.
Sunflower seeds cover your daily copper needs 190% more than pasta.
Pasta has 49 times less fats than sunflower seeds. Sunflower seeds have 51.46g of fats, while pasta has 1.05g.
Pasta has a higher glycemic index. The glycemic index of pasta is 49, while the glycemic index of sunflower seeds is 20.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Sunflower seeds

Pasta

Contains more MagnesiumMagnesium	+1705.6%
Contains more CalciumCalcium	+1200%
Contains more PotassiumPotassium	+2587.5%
Contains more IronIron	+360.5%
Contains more CopperCopper	+1835.5%
Contains more ZincZinc	+792.9%
Contains more PhosphorusPhosphorus	+947.6%
Contains more ManganeseManganese	+770.5%
Contains more SeleniumSelenium	+∞%

Contains less SodiumSodium

-33.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Sunflower seeds

Pasta

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+608.1%
Contains more Vitamin B2Vitamin B2	+136.7%
Contains more Vitamin B3Vitamin B3	+740.2%
Contains more Vitamin B5Vitamin B5	+517.5%
Contains more Vitamin B6Vitamin B6	+3855.9%
Contains more FolateFolate	+254.7%

Contains more Vitamin AVitamin A	+100%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	35.17mg		234%
Copper	1.8mg	0.093mg	190%
Polyunsaturated fat	23.137g	0.429g	151%
Vitamin B1	1.48mg	0.209mg	106%
Vitamin B6	1.345mg	0.034mg	101%
Selenium	53µg		96%
Phosphorus	660mg	63mg	85%
Fats	51.46g	1.05g	78%
Manganese	1.95mg	0.224mg	75%
Magnesium	325mg	18mg	73%
Iron	5.25mg	1.14mg	51%
Vitamin B3	8.335mg	0.992mg	46%
Monounsaturated fat	18.528g	0.124g	46%
Folate	227µg	64µg	41%
Zinc	5mg	0.56mg	40%
Fiber	8.6g		34%
Protein	20.78g	5.15g	31%
Calories	584kcal	131kcal	23%
Saturated fat	4.455g	0.15g	20%
Vitamin B5	1.13mg	0.183mg	19%
Potassium	645mg	24mg	18%
Vitamin B2	0.355mg	0.15mg	16%
Cholesterol	0mg	33mg	11%
Choline	55.1mg		10%
Calcium	78mg	6mg	7%
Vitamin B12	0µg	0.14µg	6%
Vitamin C	1.4mg	0mg	2%
Carbs	20g	24.93g	2%
Protein per 100 calories	3.6g	3.9g	N/A
Calories per 10 g protein	281kcal	254kcal	N/A
Weight per 100 calories	17g	76g	N/A
Unsaturated / Saturated Fat ratio	9.4	3.7	N/A
Net carbs	11.4g	24.93g	N/A
Sugar	2.62g		N/A
Sodium	9mg	6mg	0%
Vitamin A	3µg	6µg	0%
Tryptophan	0.348mg	0.065mg	0%
Threonine	0.928mg	0.134mg	0%
Isoleucine	1.139mg	0.197mg	0%
Leucine	1.659mg	0.348mg	0%
Lysine	0.937mg	0.097mg	0%
Methionine	0.494mg	0.079mg	0%
Phenylalanine	1.169mg	0.247mg	0%
Valine	1.315mg	0.217mg	0%
Histidine	0.632mg	0.103mg	0%
Omega-3 (EPA)	0.014g		N/A