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  6. Sunflower seeds vs. Pita

Sunflower seeds vs. Pita — In-Depth Nutrition Comparison

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How are sunflower seeds and pita different?

  • Sunflower seeds have more copper, vitamin B1, vitamin B6, phosphorus, magnesium, manganese, folate, iron, vitamin B3, and zinc than pita.
  • Daily need coverage for copper for sunflower seeds is 181% higher.
  • Sunflower seeds contain 40 times more vitamin B6 than pita. While sunflower seeds contain 1.345mg of vitamin B6, pita contains only 0.034mg.
  • Sunflower seeds have a lower glycemic index (20) than pita (68).

Seeds, sunflower seed kernels, dried and Bread, pita, white, unenriched are the varieties used in this article.

Infographic

Sunflower seeds vs Pita 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%
Pita
Pita
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Contains more MagnesiumMagnesium +1150%
Contains more PotassiumPotassium +437.5%
Contains more IronIron +275%
Contains more CopperCopper +971.4%
Contains more ZincZinc +495.2%
Contains more PhosphorusPhosphorus +580.4%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +305.4%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +10.3%

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%
Pita
Pita
0
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% 0% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +454.3%
Contains more Vitamin B2Vitamin B2 +266%
Contains more Vitamin B3Vitamin B3 +289.1%
Contains more Vitamin B5Vitamin B5 +184.6%
Contains more Vitamin B6Vitamin B6 +3855.9%
Contains more FolateFolate +845.8%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Pita DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.168mg 181%
Polyunsaturated fat 23.137g 0.535g 151%
Vitamin B1 1.48mg 0.267mg 101%
Vitamin B6 1.345mg 0.034mg 101%
Selenium 53µg 96%
Phosphorus 660mg 97mg 80%
Fats 51.46g 1.2g 77%
Magnesium 325mg 26mg 71%
Manganese 1.95mg 0.481mg 64%
Folate 227µg 24µg 51%
Iron 5.25mg 1.4mg 48%
Monounsaturated fat 18.528g 0.105g 46%
Vitamin B3 8.335mg 2.142mg 39%
Zinc 5mg 0.84mg 38%
Fiber 8.6g 2.2g 26%
Protein 20.78g 9.1g 23%
Sodium 9mg 536mg 23%
Vitamin B2 0.355mg 0.097mg 20%
Saturated fat 4.455g 0.166g 19%
Vitamin B5 1.13mg 0.397mg 15%
Calories 584kcal 275kcal 15%
Potassium 645mg 120mg 15%
Carbs 20g 55.7g 12%
Choline 55.1mg 10%
Vitamin C 1.4mg 0mg 2%
Calcium 78mg 86mg 1%
Net carbs 11.4g 53.5g N/A
Sugar 2.62g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.105mg 0%
Threonine 0.928mg 0.257mg 0%
Isoleucine 1.139mg 0.349mg 0%
Leucine 1.659mg 0.634mg 0%
Lysine 0.937mg 0.219mg 0%
Methionine 0.494mg 0.16mg 0%
Phenylalanine 1.169mg 0.446mg 0%
Valine 1.315mg 0.394mg 0%
Histidine 0.632mg 0.195mg 0%
Omega-3 - EPA 0.014g 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
Pita
Pita
2
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more ProteinProtein +128.4%
Contains more FatsFats +4188.3%
Contains more OtherOther +59.5%
Contains more CarbsCarbs +178.5%
Contains more WaterWater +578.6%

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
Pita
Pita
1
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
Contains more Mono. FatMonounsaturated fat +17545.7%
Contains more Poly. FatPolyunsaturated fat +4224.7%
Contains less Sat. FatSaturated fat -96.3%

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.