Sunflower seeds vs. Potato salad — In-Depth Nutrition Comparison
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Significant differences between sunflower seeds and potato salad
- The amount of copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, folate, and vitamin B3 in sunflower seeds is higher than in potato salad.
- Sunflower seeds cover your daily copper needs 187% more than potato salad.
- Potato salad has 32 times less folate than sunflower seeds. Sunflower seeds have 227µg of folate, while potato salad has 7µg.
- Potato salad has a higher glycemic index. The glycemic index of potato salad is 45, while the glycemic index of sunflower seeds is 20.
Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Potato salad, home-prepared.
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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 | +2066.7% |
| Contains more CalciumCalcium | +310.5% |
| Contains more PotassiumPotassium | +153.9% |
| Contains more IronIron | +707.7% |
| Contains more CopperCopper | +1425.4% |
| Contains more ZincZinc | +1512.9% |
| Contains more PhosphorusPhosphorus | +1169.2% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +1830.7% |
| Contains more SeleniumSelenium | +1192.7% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1822.1% |
| Contains more Vitamin B2Vitamin B2 | +491.7% |
| Contains more Vitamin B3Vitamin B3 | +836.5% |
| Contains more Vitamin B5Vitamin B5 | +111.6% |
| Contains more Vitamin B6Vitamin B6 | +853.9% |
| Contains more FolateFolate | +3142.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +614.3% |
| Contains more Vitamin AVitamin A | +966.7% |
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:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
| Contains more ProteinProtein | +675.4% |
| Contains more FatsFats | +527.6% |
| Contains more CarbsCarbs | +79.1% |
| Contains more OtherOther | +55.4% |
| Contains more WaterWater | +1506.8% |
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
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
| Contains more Mono. FatMonounsaturated fat | +647.1% |
| Contains more Poly. FatPolyunsaturated fat | +519.1% |
| Contains less Sat. FatSaturated fat | -67.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Copper | 1.8mg | 0.118mg | 187% |
| Polyunsaturated fat | 23.137g | 3.737g | 129% |
| Vitamin B1 | 1.48mg | 0.077mg | 117% |
| Vitamin B6 | 1.345mg | 0.141mg | 93% |
| Selenium | 53µg | 4.1µg | 89% |
| Phosphorus | 660mg | 52mg | 87% |
| Manganese | 1.95mg | 0.101mg | 80% |
| Magnesium | 325mg | 15mg | 74% |
| Fats | 51.46g | 8.2g | 67% |
| Iron | 5.25mg | 0.65mg | 58% |
| Folate | 227µg | 7µg | 55% |
| Vitamin B3 | 8.335mg | 0.89mg | 47% |
| Zinc | 5mg | 0.31mg | 43% |
| Monounsaturated fat | 18.528g | 2.48g | 40% |
| Protein | 20.78g | 2.68g | 36% |
| Fiber | 8.6g | 1.3g | 29% |
| Vitamin B2 | 0.355mg | 0.06mg | 23% |
| Cholesterol | 0mg | 68mg | 23% |
| Sodium | 9mg | 529mg | 23% |
| Calories | 584kcal | 143kcal | 22% |
| Saturated fat | 4.455g | 1.429g | 14% |
| Potassium | 645mg | 254mg | 12% |
| Vitamin B5 | 1.13mg | 0.534mg | 12% |
| Choline | 55.1mg | 10% | |
| Vitamin C | 1.4mg | 10mg | 10% |
| Calcium | 78mg | 19mg | 6% |
| Vitamin A | 3µg | 32µg | 3% |
| Carbs | 20g | 11.17g | 3% |
| Net carbs | 11.4g | 9.87g | N/A |
| Sugar | 2.62g | N/A | |
| Tryptophan | 0.348mg | 0.042mg | 0% |
| Threonine | 0.928mg | 0.116mg | 0% |
| Isoleucine | 1.139mg | 0.141mg | 0% |
| Leucine | 1.659mg | 0.202mg | 0% |
| Lysine | 0.937mg | 0.171mg | 0% |
| Methionine | 0.494mg | 0.066mg | 0% |
| Phenylalanine | 1.169mg | 0.135mg | 0% |
| Valine | 1.315mg | 0.172mg | 0% |
| Histidine | 0.632mg | 0.062mg | 0% |
| Omega-3 - EPA | 0.014g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
146%
13%
Minerals Daily Need Coverage Score
207%
24%
Comparison summary
Which food is lower in Cholesterol?
Sunflower seeds is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 520mg)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Potato salad is lower in Saturated fat (difference - 3.026g)
Which food is cheaper?
Potato salad is cheaper (difference - $1.6)