Sunflower seeds vs. Potato chips — In-Depth Nutrition Comparison
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What are the differences between sunflower seeds and potato chips?
- Sunflower seeds are richer than potato chips in vitamin E, copper, vitamin B1, selenium, phosphorus, manganese, magnesium, vitamin B6, folate, and iron.
- Sunflower seeds' daily need coverage for vitamin E is 174% more.
- Sunflower seeds have 9 times more vitamin B1 than potato chips. While sunflower seeds have 1.48mg of vitamin B1, potato chips have only 0.167mg.
- The glycemic index of sunflower seeds is lower.
We used Seeds, sunflower seed kernels, dried and Snacks, potato chips, plain, unsalted types in this article.
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 | +385.1% |
| Contains more CalciumCalcium | +225% |
| Contains more IronIron | +222.1% |
| Contains more CopperCopper | +488.2% |
| Contains more ZincZinc | +358.7% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains more ManganeseManganese | +343.2% |
| Contains more SeleniumSelenium | +554.3% |
| Contains more PotassiumPotassium | +97.7% |
| Contains less SodiumSodium | -11.1% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +286.1% |
| Contains more Vitamin B1Vitamin B1 | +786.2% |
| Contains more Vitamin B2Vitamin B2 | +80.2% |
| Contains more Vitamin B3Vitamin B3 | +117.8% |
| Contains more Vitamin B5Vitamin B5 | +181.1% |
| Contains more Vitamin B6Vitamin B6 | +103.8% |
| Contains more FolateFolate | +404.4% |
| Contains more CholineCholine | +46.9% |
| Contains more Vitamin CVitamin C | +2121.4% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 9.11mg | 174% |
| Copper | 1.8mg | 0.306mg | 166% |
| Vitamin B1 | 1.48mg | 0.167mg | 109% |
| Selenium | 53µg | 8.1µg | 82% |
| Polyunsaturated fat | 23.137g | 12.17g | 73% |
| Phosphorus | 660mg | 165mg | 71% |
| Manganese | 1.95mg | 0.44mg | 66% |
| Magnesium | 325mg | 67mg | 61% |
| Vitamin B6 | 1.345mg | 0.66mg | 53% |
| Folate | 227µg | 45µg | 46% |
| Iron | 5.25mg | 1.63mg | 45% |
| Zinc | 5mg | 1.09mg | 36% |
| Vitamin C | 1.4mg | 31.1mg | 33% |
| Saturated fat | 4.455g | 10.96g | 30% |
| Protein | 20.78g | 7g | 28% |
| Vitamin B3 | 8.335mg | 3.827mg | 28% |
| Fats | 51.46g | 34.6g | 26% |
| Monounsaturated fat | 18.528g | 9.84g | 22% |
| Histidine | 0.632mg | 153mg | 22% |
| Potassium | 645mg | 1275mg | 19% |
| Vitamin K | 0µg | 22.1µg | 18% |
| Fiber | 8.6g | 4.8g | 15% |
| Vitamin B5 | 1.13mg | 0.402mg | 15% |
| Vitamin B2 | 0.355mg | 0.197mg | 12% |
| Carbs | 20g | 52.9g | 11% |
| Calcium | 78mg | 24mg | 5% |
| Choline | 55.1mg | 37.5mg | 3% |
| Calories | 584kcal | 536kcal | 2% |
| Net carbs | 11.4g | 48.1g | N/A |
| Sugar | 2.62g | 0.22g | N/A |
| Sodium | 9mg | 8mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.348mg | 0.108mg | 0% |
| Threonine | 0.928mg | 0.253mg | 0% |
| Isoleucine | 1.139mg | 0.283mg | 0% |
| Leucine | 1.659mg | 0.419mg | 0% |
| Lysine | 0.937mg | 0.424mg | 0% |
| Methionine | 0.494mg | 0.11mg | 0% |
| Phenylalanine | 1.169mg | 0.31mg | 0% |
| Valine | 1.315mg | 0.392mg | 0% |
| Omega-3 - EPA | 0.014g | 0g | 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:
7 g
Fats:
34.6 g
Carbs:
52.9 g
Water:
1.9 g
Other:
3.6 g
| Contains more ProteinProtein | +196.9% |
| Contains more FatsFats | +48.7% |
| Contains more WaterWater | +148.9% |
| Contains more CarbsCarbs | +164.5% |
| Contains more OtherOther | +18.8% |
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
10.96 g
Monounsaturated fat:
Mono. Fat
9.84 g
Polyunsaturated fat:
Poly. Fat
12.17 g
| Contains less Sat. FatSaturated fat | -59.4% |
| Contains more Mono. FatMonounsaturated fat | +88.3% |
| Contains more Poly. FatPolyunsaturated fat | +90.1% |
