Sunflower seeds vs. Pastrami — In-Depth Nutrition Comparison
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Differences between sunflower seeds and pastrami
- Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, phosphorus, selenium, and folate, while pastrami has more vitamin B12.
- Sunflower seeds' daily need coverage for vitamin E is 234% higher.
- Pastrami contains 72 times less manganese than sunflower seeds. Sunflower seeds contain 1.95mg of manganese, while pastrami contains 0.027mg.
- Sunflower seeds have a lower glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of pastrami is 70.
The food types used in this comparison are Seeds, sunflower seed kernels, dried and Beef, cured, pastrami.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +1811.8% |
| Contains more CalciumCalcium | +680% |
| Contains more PotassiumPotassium | +207.1% |
| Contains more IronIron | +136.5% |
| Contains more CopperCopper | +1878% |
| Contains more PhosphorusPhosphorus | +277.1% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +7122.2% |
| Contains more SeleniumSelenium | +199.4% |
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.
| Contains more Vitamin CVitamin C | +366.7% |
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin EVitamin E | +29208.3% |
| Contains more Vitamin B1Vitamin B1 | +2746.2% |
| Contains more Vitamin B2Vitamin B2 | +120.5% |
| Contains more Vitamin B3Vitamin B3 | +95.7% |
| Contains more Vitamin B5Vitamin B5 | +326.4% |
| Contains more Vitamin B6Vitamin B6 | +508.6% |
| Contains more FolateFolate | +3683.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +48.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 0.12mg | 234% |
| Copper | 1.8mg | 0.091mg | 190% |
| Polyunsaturated fat | 23.137g | 0.145g | 153% |
| Vitamin B1 | 1.48mg | 0.052mg | 119% |
| Vitamin B6 | 1.345mg | 0.221mg | 86% |
| Manganese | 1.95mg | 0.027mg | 84% |
| Vitamin B12 | 0µg | 1.87µg | 78% |
| Magnesium | 325mg | 17mg | 73% |
| Fats | 51.46g | 5.82g | 70% |
| Phosphorus | 660mg | 175mg | 69% |
| Selenium | 53µg | 17.7µg | 64% |
| Folate | 227µg | 6µg | 55% |
| Sodium | 9mg | 1078mg | 46% |
| Monounsaturated fat | 18.528g | 2.118g | 41% |
| Iron | 5.25mg | 2.22mg | 38% |
| Fiber | 8.6g | 0g | 34% |
| Vitamin B3 | 8.335mg | 4.26mg | 25% |
| Cholesterol | 0mg | 68mg | 23% |
| Calories | 584kcal | 147kcal | 22% |
| Vitamin B5 | 1.13mg | 0.265mg | 17% |
| Vitamin B2 | 0.355mg | 0.161mg | 15% |
| Potassium | 645mg | 210mg | 13% |
| Saturated fat | 4.455g | 2.681g | 8% |
| Calcium | 78mg | 10mg | 7% |
| Carbs | 20g | 0.36g | 7% |
| Choline | 55.1mg | 81.6mg | 5% |
| Protein | 20.78g | 21.8g | 2% |
| Vitamin C | 1.4mg | 0.3mg | 1% |
| Vitamin D | 0IU | 4IU | 1% |
| Vitamin K | 0µg | 0.7µg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Net carbs | 11.4g | 0.36g | N/A |
| Sugar | 2.62g | 0.1g | N/A |
| Zinc | 5mg | 4.98mg | 0% |
| Vitamin A | 3µg | 2µg | 0% |
| Tryptophan | 0.348mg | 0.141mg | 0% |
| Threonine | 0.928mg | 0.857mg | 0% |
| Isoleucine | 1.139mg | 0.976mg | 0% |
| Leucine | 1.659mg | 1.706mg | 0% |
| Lysine | 0.937mg | 1.812mg | 0% |
| Methionine | 0.494mg | 0.558mg | 0% |
| Phenylalanine | 1.169mg | 0.847mg | 0% |
| Valine | 1.315mg | 1.065mg | 0% |
| Histidine | 0.632mg | 0.684mg | 0% |
| Fructose | 0.01g | 0% | |
| Omega-3 - EPA | 0.014g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
21.8 g
Fats:
5.82 g
Carbs:
0.36 g
Water:
69.53 g
Other:
2.49 g
| Contains more FatsFats | +784.2% |
| Contains more CarbsCarbs | +5455.6% |
| Contains more OtherOther | +21.7% |
| Contains more WaterWater | +1370% |
~equal in
Protein
~21.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
2.681 g
Monounsaturated fat:
Mono. Fat
2.118 g
Polyunsaturated fat:
Poly. Fat
0.145 g
| Contains more Mono. FatMonounsaturated fat | +774.8% |
| Contains more Poly. FatPolyunsaturated fat | +15856.6% |
| Contains less Sat. FatSaturated fat | -39.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0.01 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~0g
~equal in
Glucose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
