Sunflower seeds vs. Pizza — In-Depth Nutrition Comparison
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A recap on the differences between sunflower seeds and pizza
- Sunflower seeds are higher than pizza in vitamin E, copper, vitamin B6, vitamin B1, magnesium, manganese, phosphorus, selenium, iron, and folate.
- Sunflower seeds cover your daily vitamin E needs 229% more than pizza.
- Sunflower seeds contain 17 times more copper than pizza. While sunflower seeds contain 1.8mg of copper, pizza contains only 0.105mg.
- The glycemic index of sunflower seeds is lower.
Food varieties used in this article are Seeds, sunflower seed kernels, dried and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.
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 | +1254.2% |
| Contains more PotassiumPotassium | +275% |
| Contains more IronIron | +111.7% |
| Contains more CopperCopper | +1614.3% |
| Contains more ZincZinc | +273.1% |
| Contains more PhosphorusPhosphorus | +205.6% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +441.7% |
| Contains more SeleniumSelenium | +166.3% |
| Contains more CalciumCalcium | +141% |
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 EVitamin E | +4137.3% |
| Contains more Vitamin B1Vitamin B1 | +279.5% |
| Contains more Vitamin B2Vitamin B2 | +82.1% |
| Contains more Vitamin B3Vitamin B3 | +117.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +1581.3% |
| Contains more FolateFolate | +144.1% |
| Contains more CholineCholine | +236% |
| Contains more Vitamin AVitamin A | +2200% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 0.83mg | 229% |
| Copper | 1.8mg | 0.105mg | 188% |
| Polyunsaturated fat | 23.137g | 1.681g | 143% |
| Vitamin B6 | 1.345mg | 0.08mg | 97% |
| Vitamin B1 | 1.48mg | 0.39mg | 91% |
| Magnesium | 325mg | 24mg | 72% |
| Manganese | 1.95mg | 0.36mg | 69% |
| Fats | 51.46g | 9.69g | 64% |
| Phosphorus | 660mg | 216mg | 63% |
| Selenium | 53µg | 19.9µg | 60% |
| Monounsaturated fat | 18.528g | 2.608g | 40% |
| Iron | 5.25mg | 2.48mg | 35% |
| Folate | 227µg | 93µg | 34% |
| Zinc | 5mg | 1.34mg | 33% |
| Vitamin B3 | 8.335mg | 3.825mg | 28% |
| Sodium | 9mg | 598mg | 26% |
| Fiber | 8.6g | 2.3g | 25% |
| Vitamin B5 | 1.13mg | 23% | |
| Protein | 20.78g | 11.39g | 19% |
| Vitamin B12 | 0µg | 0.42µg | 18% |
| Calories | 584kcal | 266kcal | 16% |
| Potassium | 645mg | 172mg | 14% |
| Vitamin B2 | 0.355mg | 0.195mg | 12% |
| Calcium | 78mg | 188mg | 11% |
| Starch | 26.95g | 11% | |
| Vitamin A | 3µg | 69µg | 7% |
| Choline | 55.1mg | 16.4mg | 7% |
| Cholesterol | 0mg | 17mg | 6% |
| Vitamin K | 0µg | 6.7µg | 6% |
| Carbs | 20g | 33.33g | 4% |
| Fructose | 1g | 1% | |
| Vitamin C | 1.4mg | 1.4mg | 0% |
| Net carbs | 11.4g | 31.03g | N/A |
| Sugar | 2.62g | 3.58g | N/A |
| Trans fat | 0.241g | N/A | |
| Saturated fat | 4.455g | 4.465g | 0% |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0.41mg | 0% |
| Isoleucine | 1.139mg | 0.564mg | 0% |
| Leucine | 1.659mg | 1.139mg | 0% |
| Lysine | 0.937mg | 0.77mg | 0% |
| Methionine | 0.494mg | 0.264mg | 0% |
| Phenylalanine | 1.169mg | 0.664mg | 0% |
| Valine | 1.315mg | 0.72mg | 0% |
| Histidine | 0.632mg | 0.355mg | 0% |
| Omega-3 - EPA | 0.014g | 0.004g | N/A |
| Omega-3 - ALA | 0.175g | N/A | |
| Omega-3 - DPA | 0g | 0.004g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.003g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.009g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.003g | N/A |
| Omega-6 - Linoleic acid | 1.367g | 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:
11.39 g
Fats:
9.69 g
Carbs:
33.33 g
Water:
43.17 g
Other:
2.42 g
| Contains more ProteinProtein | +82.4% |
| Contains more FatsFats | +431.1% |
| Contains more OtherOther | +25.2% |
| Contains more CarbsCarbs | +66.7% |
| Contains more WaterWater | +812.7% |
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
4.465 g
Monounsaturated fat:
Mono. Fat
2.608 g
Polyunsaturated fat:
Poly. Fat
1.681 g
| Contains more Mono. FatMonounsaturated fat | +610.4% |
| Contains more Poly. FatPolyunsaturated fat | +1276.4% |
~equal in
Saturated fat
~4.465g
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:
26.95 g
Sucrose:
0.2 g
Glucose:
0.78 g
Fructose:
1 g
Lactose:
0.42 g
Maltose:
1.05 g
Galactose:
0.13 g
| Contains more SucroseSucrose | +1150% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
