Sunflower seeds vs. Pineapple cake — In-Depth Nutrition Comparison
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A recap on differences between sunflower seeds and pineapple cake
- Sunflower seeds are higher in copper, vitamin B6, phosphorus, selenium, magnesium, manganese, folate, iron, and vitamin B3, yet pineapple cake is higher in vitamin B1.
- Pineapple cake covers your daily vitamin B1 needs 12627% more than sunflower seeds.
- Sunflower seeds contain 40 times more vitamin B6 than pineapple cake. While sunflower seeds contain 1.345mg of vitamin B6, pineapple cake contains only 0.034mg.
Food varieties used in this article are Seeds, sunflower seed kernels, dried and Cake, pineapple upside-down, prepared from recipe.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +2400% |
| Contains more PotassiumPotassium | +475.9% |
| Contains more IronIron | +254.7% |
| Contains more CopperCopper | +1969% |
| Contains more ZincZinc | +1512.9% |
| Contains more PhosphorusPhosphorus | +704.9% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +457.1% |
| Contains more SeleniumSelenium | +463.8% |
| Contains more CalciumCalcium | +53.8% |
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 | +16.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +127.6% |
| Contains more Vitamin B3Vitamin B3 | +600.4% |
| Contains more Vitamin B5Vitamin B5 | +459.4% |
| Contains more Vitamin B6Vitamin B6 | +3855.9% |
| Contains more FolateFolate | +773.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +1966.7% |
| Contains more Vitamin B1Vitamin B1 | +10237.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 1.48mg | 153mg | 12627% |
| Vitamin E | 35.17mg | 234% | |
| Copper | 1.8mg | 0.087mg | 190% |
| Polyunsaturated fat | 23.137g | 3.282g | 132% |
| Vitamin B6 | 1.345mg | 0.034mg | 101% |
| Phosphorus | 660mg | 82mg | 83% |
| Selenium | 53µg | 9.4µg | 79% |
| Magnesium | 325mg | 13mg | 74% |
| Manganese | 1.95mg | 0.35mg | 70% |
| Fats | 51.46g | 12.1g | 61% |
| Folate | 227µg | 26µg | 50% |
| Iron | 5.25mg | 1.48mg | 47% |
| Vitamin B3 | 8.335mg | 1.19mg | 45% |
| Zinc | 5mg | 0.31mg | 43% |
| Protein | 20.78g | 3.5g | 35% |
| Monounsaturated fat | 18.528g | 5.194g | 33% |
| Fiber | 8.6g | 0.8g | 31% |
| Vitamin B5 | 1.13mg | 0.202mg | 19% |
| Potassium | 645mg | 112mg | 16% |
| Vitamin B2 | 0.355mg | 0.156mg | 15% |
| Calories | 584kcal | 319kcal | 13% |
| Sodium | 9mg | 319mg | 13% |
| Carbs | 20g | 50.5g | 10% |
| Choline | 55.1mg | 10% | |
| Vitamin A | 3µg | 62µg | 7% |
| Cholesterol | 0mg | 22mg | 7% |
| Saturated fat | 4.455g | 2.915g | 7% |
| Calcium | 78mg | 120mg | 4% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Vitamin C | 1.4mg | 1.2mg | 0% |
| Net carbs | 11.4g | 49.7g | N/A |
| Sugar | 2.62g | N/A | |
| Tryptophan | 0.348mg | 0.043mg | 0% |
| Threonine | 0.928mg | 0.117mg | 0% |
| Isoleucine | 1.139mg | 0.147mg | 0% |
| Leucine | 1.659mg | 0.264mg | 0% |
| Lysine | 0.937mg | 0.143mg | 0% |
| Methionine | 0.494mg | 0.074mg | 0% |
| Phenylalanine | 1.169mg | 0.173mg | 0% |
| Valine | 1.315mg | 0.167mg | 0% |
| Histidine | 0.632mg | 0.081mg | 0% |
| Omega-3 - EPA | 0.014g | 0g | N/A |
| Omega-3 - DHA | 0g | 0.002g | 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:
3.5 g
Fats:
12.1 g
Carbs:
50.5 g
Water:
32.3 g
Other:
1.6 g
| Contains more ProteinProtein | +493.7% |
| Contains more FatsFats | +325.3% |
| Contains more OtherOther | +89.4% |
| Contains more CarbsCarbs | +152.5% |
| Contains more WaterWater | +582.9% |
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
2.915 g
Monounsaturated fat:
Mono. Fat
5.194 g
Polyunsaturated fat:
Poly. Fat
3.282 g
| Contains more Mono. FatMonounsaturated fat | +256.7% |
| Contains more Poly. FatPolyunsaturated fat | +605% |
| Contains less Sat. FatSaturated fat | -34.6% |
