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  6. Sunflower seeds vs. Pecan pie

Sunflower seeds vs. Pecan pie — In-Depth Nutrition Comparison

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Differences between sunflower seeds and pecan pie

  • Pecan pie contains less copper, vitamin B1, vitamin B6, phosphorus, selenium, magnesium, manganese, folate, iron, and vitamin B3 than sunflower seeds.
  • Sunflower seeds' daily need coverage for copper is 177% higher.
  • Pecan pie contains 22 times less vitamin B6 than sunflower seeds. Sunflower seeds contain 1.345mg of vitamin B6, while pecan pie contains 0.06mg.
  • Sunflower seeds have a lower glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of pecan pie is 59.

The food types used in this comparison are Seeds, sunflower seed kernels, dried and Pie, pecan, prepared from recipe.

Infographic

Sunflower seeds vs Pecan pie 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 9.6% 12% 56% 70% 28% 40% 34% 93% 65%
Contains more MagnesiumMagnesium +1150%
Contains more CalciumCalcium +143.8%
Contains more PotassiumPotassium +385%
Contains more IronIron +254.7%
Contains more CopperCopper +753.1%
Contains more ZincZinc +390.2%
Contains more PhosphorusPhosphorus +602.1%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +173.9%
Contains more SeleniumSelenium +341.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 27% 0% 0% 47% 42% 16% 29% 14% 21% 0% 20% 0%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +687.2%
Contains more Vitamin B2Vitamin B2 +97.2%
Contains more Vitamin B3Vitamin B3 +884.1%
Contains more Vitamin B5Vitamin B5 +135.9%
Contains more Vitamin B6Vitamin B6 +2141.7%
Contains more FolateFolate +773.1%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2633.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Pecan pie DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.211mg 177%
Polyunsaturated fat 23.137g 5.71g 116%
Vitamin B1 1.48mg 0.188mg 108%
Vitamin B6 1.345mg 0.06mg 99%
Phosphorus 660mg 94mg 81%
Selenium 53µg 12µg 75%
Magnesium 325mg 26mg 71%
Manganese 1.95mg 0.712mg 54%
Folate 227µg 26µg 50%
Vitamin B3 8.335mg 0.847mg 47%
Iron 5.25mg 1.48mg 47%
Fats 51.46g 22.2g 45%
Zinc 5mg 1.02mg 36%
Fiber 8.6g 34%
Protein 20.78g 4.9g 32%
Cholesterol 0mg 87mg 29%
Monounsaturated fat 18.528g 11.181g 18%
Potassium 645mg 133mg 15%
Vitamin B5 1.13mg 0.479mg 13%
Vitamin B2 0.355mg 0.18mg 13%
Sodium 9mg 262mg 11%
Carbs 20g 52.2g 11%
Choline 55.1mg 10%
Calories 584kcal 412kcal 9%
Vitamin A 3µg 82µg 9%
Vitamin B12 0µg 0.17µg 7%
Calcium 78mg 32mg 5%
Saturated fat 4.455g 3.989g 2%
Vitamin C 1.4mg 0.2mg 1%
Net carbs 11.4g 52.2g N/A
Sugar 2.62g N/A
Tryptophan 0.348mg 0.069mg 0%
Threonine 0.928mg 0.189mg 0%
Isoleucine 1.139mg 0.223mg 0%
Leucine 1.659mg 0.372mg 0%
Lysine 0.937mg 0.248mg 0%
Methionine 0.494mg 0.125mg 0%
Phenylalanine 1.169mg 0.25mg 0%
Valine 1.315mg 0.255mg 0%
Histidine 0.632mg 0.116mg 0%
Omega-3 - EPA 0.014g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
5% 22% 52% 20%
Protein: 4.9 g
Fats: 22.2 g
Carbs: 52.2 g
Water: 19.5 g
Other: 1.2 g
Contains more ProteinProtein +324.1%
Contains more FatsFats +131.8%
Contains more OtherOther +152.5%
Contains more CarbsCarbs +161%
Contains more WaterWater +312.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
19% 54% 27%
Saturated fat: Sat. Fat 3.989 g
Monounsaturated fat: Mono. Fat 11.181 g
Polyunsaturated fat: Poly. Fat 5.71 g
Contains more Mono. FatMonounsaturated fat +65.7%
Contains more Poly. FatPolyunsaturated fat +305.2%
Contains less Sat. FatSaturated fat -10.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Pecan pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172786/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.