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Sunflower seeds vs. Praline — In-Depth Nutrition Comparison

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Important differences between sunflower seeds and praline

  • Praline has less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, folate, vitamin B3, and iron.
  • Sunflower seeds' daily need coverage for vitamin E is 231% more.
  • Sunflower seeds have 38 times more folate than praline. Sunflower seeds have 227µg of folate, while praline has 6µg.
  • Praline has a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Candies, praline, prepared-from-recipe.

Infographic

Sunflower seeds vs Praline 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 13% 19% 48% 165% 46% 45% 6.3% 219% 9.8%
Contains more MagnesiumMagnesium +563.3%
Contains more CalciumCalcium +81.4%
Contains more PotassiumPotassium +197.2%
Contains more IronIron +307%
Contains more CopperCopper +264.4%
Contains more ZincZinc +199.4%
Contains more PhosphorusPhosphorus +534.6%
Contains less SodiumSodium -81.3%
Contains more ManganeseManganese +15.9%
Contains more SeleniumSelenium +2844.4%

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 1% 0.33% 10% 0% 51% 12% 7.8% 20% 18% 0% 3.3% 4.5% 0%
Contains more Vitamin CVitamin C +366.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +6934%
Contains more Vitamin B1Vitamin B1 +629.1%
Contains more Vitamin B2Vitamin B2 +569.8%
Contains more Vitamin B3Vitamin B3 +1908.4%
Contains more Vitamin B5Vitamin B5 +240.4%
Contains more Vitamin B6Vitamin B6 +1646.8%
Contains more FolateFolate +3683.3%
Contains more CholineCholine +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
3% 26% 60% 10%
Protein: 3.3 g
Fats: 25.9 g
Carbs: 59.59 g
Water: 10.36 g
Other: 0.85 g
Contains more ProteinProtein +529.7%
Contains more FatsFats +98.7%
Contains more OtherOther +256.5%
Contains more CarbsCarbs +198%
Contains more WaterWater +119%

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
9% 59% 32%
Saturated fat: Sat. Fat 2.224 g
Monounsaturated fat: Mono. Fat 14.683 g
Polyunsaturated fat: Poly. Fat 7.778 g
Contains more Mono. FatMonounsaturated fat +26.2%
Contains more Poly. FatPolyunsaturated fat +197.5%
Contains less Sat. FatSaturated fat -50.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds Praline
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Praline DV% diff.
Vitamin E 35.17mg 0.5mg 231%
Copper 1.8mg 0.494mg 145%
Vitamin B1 1.48mg 0.203mg 106%
Polyunsaturated fat 23.137g 7.778g 102%
Vitamin B6 1.345mg 0.077mg 98%
Selenium 53µg 1.8µg 93%
Phosphorus 660mg 104mg 79%
Magnesium 325mg 49mg 66%
Folate 227µg 6µg 55%
Vitamin B3 8.335mg 0.415mg 50%
Iron 5.25mg 1.29mg 50%
Fats 51.46g 25.9g 39%
Protein 20.78g 3.3g 35%
Zinc 5mg 1.67mg 30%
Vitamin B2 0.355mg 0.053mg 23%
Fiber 8.6g 3.5g 20%
Vitamin B5 1.13mg 0.332mg 16%
Potassium 645mg 217mg 13%
Carbs 20g 59.59g 13%
Manganese 1.95mg 1.682mg 12%
Choline 55.1mg 10%
Saturated fat 4.455g 2.224g 10%
Monounsaturated fat 18.528g 14.683g 10%
Calories 584kcal 485kcal 5%
Calcium 78mg 43mg 4%
Sodium 9mg 48mg 2%
Vitamin K 0µg 1.3µg 1%
Vitamin C 1.4mg 0.3mg 1%
Net carbs 11.4g 56.09g N/A
Sugar 2.62g 55.79g N/A
Vitamin A 3µg 1µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Praline
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Sunflower seeds
10%
Praline
Minerals Daily Need Coverage Score
207%
Sunflower seeds
61%
Praline

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 53.17g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 39mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Saturated fat?
Praline
Praline is lower in Saturated fat (difference - 2.231g)
Which food is cheaper?
Praline
Praline is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Praline - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168791/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.