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  6. Sunflower seeds vs. Potato bread

Sunflower seeds vs. Potato bread — In-Depth Nutrition Comparison

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What are the differences between sunflower seeds and potato bread?

  • Sunflower seeds are richer than potato bread in vitamin E, copper, vitamin B1, vitamin B6, selenium, manganese, magnesium, vitamin B3, phosphorus, and iron.
  • Sunflower seeds' daily need coverage for vitamin E is 231% more.
  • Sunflower seeds have 19 times more copper than potato bread. While sunflower seeds have 1.8mg of copper, potato bread has only 0.094mg.
  • The glycemic index of sunflower seeds is lower.

We used Seeds, sunflower seed kernels, dried and Bread, potato types in this article.

Infographic

Sunflower seeds vs Potato bread 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.
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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains more MagnesiumMagnesium +1060.7%
Contains more IronIron +133.3%
Contains more CopperCopper +1814.9%
Contains more ZincZinc +247.2%
Contains more PhosphorusPhosphorus +78.9%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +670.8%
Contains more SeleniumSelenium +457.9%
Contains more CalciumCalcium +141%
Contains more PotassiumPotassium +11.3%

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%
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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +7383%
Contains more Vitamin B1Vitamin B1 +687.2%
Contains more Vitamin B2Vitamin B2 +234.9%
Contains more Vitamin B3Vitamin B3 +566.8%
Contains more Vitamin B5Vitamin B5 +38.3%
Contains more Vitamin B6Vitamin B6 +479.7%
Contains more FolateFolate +80.2%
Contains more CholineCholine +199.5%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Sunflower seeds Potato bread DV% diff.
Vitamin E 35.17mg 0.47mg 231%
Copper 1.8mg 0.094mg 190%
Polyunsaturated fat 23.137g 0g 154%
Vitamin B1 1.48mg 0.188mg 108%
Vitamin B6 1.345mg 0.232mg 86%
Selenium 53µg 9.5µg 79%
Manganese 1.95mg 0.253mg 74%
Fats 51.46g 3.13g 74%
Magnesium 325mg 28mg 71%
Monounsaturated fat 18.528g 0g 46%
Vitamin B3 8.335mg 1.25mg 44%
Phosphorus 660mg 369mg 42%
Iron 5.25mg 2.25mg 38%
Zinc 5mg 1.44mg 32%
Folate 227µg 126µg 25%
Saturated fat 4.455g 0g 20%
Vitamin B2 0.355mg 0.106mg 19%
Protein 20.78g 12.5g 17%
Calories 584kcal 266kcal 16%
Sodium 9mg 375mg 16%
Calcium 78mg 188mg 11%
Carbs 20g 47.07g 9%
Fiber 8.6g 6.3g 9%
Choline 55.1mg 18.4mg 7%
Vitamin B5 1.13mg 0.817mg 6%
Vitamin B12 0µg 0.15µg 6%
Vitamin K 0µg 6.8µg 6%
Vitamin C 1.4mg 0mg 2%
Potassium 645mg 718mg 2%
Vitamin A 3µg 24µg 2%
Vitamin D 0µg 0.1µg 1%
Net carbs 11.4g 40.77g N/A
Vitamin D 0IU 2IU 0%
Sugar 2.62g 9.38g N/A
Tryptophan 0.348mg 0.081mg 0%
Threonine 0.928mg 0.224mg 0%
Isoleucine 1.139mg 0.268mg 0%
Leucine 1.659mg 0.44mg 0%
Lysine 0.937mg 0.311mg 0%
Methionine 0.494mg 0.112mg 0%
Phenylalanine 1.169mg 0.285mg 0%
Valine 1.315mg 0.305mg 0%
Histidine 0.632mg 0.143mg 0%
Omega-3 - EPA 0.014g 0g 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
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more ProteinProtein +66.2%
Contains more FatsFats +1544.1%
Contains more CarbsCarbs +135.4%
Contains more WaterWater +609.3%
Contains more OtherOther +23.8%

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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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.