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  6. Sunflower seeds vs. Pudding

Sunflower seeds vs. Pudding — In-Depth Nutrition Comparison

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A recap on differences between sunflower seeds and pudding

  • Sunflower seeds are higher than pudding in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate.
  • Sunflower seeds cover your daily vitamin E needs 234% more than pudding.
  • Sunflower seeds contain 57 times more folate than pudding. While sunflower seeds contain 227µg of folate, pudding contains only 4µg.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Puddings, chocolate, dry mix, regular, prepared with whole milk.

Infographic

Sunflower seeds vs Pudding 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 14% 32% 13% 13% 37% 13% 37% 13% 13% 20%
Contains more MagnesiumMagnesium +1525%
Contains more PotassiumPotassium +330%
Contains more IronIron +1444.1%
Contains more CopperCopper +1521.6%
Contains more ZincZinc +941.7%
Contains more PhosphorusPhosphorus +658.6%
Contains less SodiumSodium -90.8%
Contains more ManganeseManganese +1910.3%
Contains more SeleniumSelenium +1332.4%
Contains more CalciumCalcium +35.9%

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% 13% 1.2% 17% 9.5% 36% 2.5% 20% 6.9% 39% 0.75% 3% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +58516.7%
Contains more Vitamin B1Vitamin B1 +3794.7%
Contains more Vitamin B2Vitamin B2 +126.1%
Contains more Vitamin B3Vitamin B3 +6166.9%
Contains more Vitamin B5Vitamin B5 +246.6%
Contains more Vitamin B6Vitamin B6 +4383.3%
Contains more FolateFolate +5575%
Contains more CholineCholine +387.6%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Sunflower seeds Pudding DV% diff.
Vitamin E 35.17mg 0.06mg 234%
Copper 1.8mg 0.111mg 188%
Polyunsaturated fat 23.137g 0.18g 153%
Vitamin B1 1.48mg 0.038mg 120%
Vitamin B6 1.345mg 0.03mg 101%
Selenium 53µg 3.7µg 90%
Phosphorus 660mg 87mg 82%
Manganese 1.95mg 0.097mg 81%
Fats 51.46g 3.15g 74%
Magnesium 325mg 20mg 73%
Iron 5.25mg 0.34mg 61%
Folate 227µg 4µg 56%
Vitamin B3 8.335mg 0.133mg 51%
Monounsaturated fat 18.528g 0.819g 44%
Zinc 5mg 0.48mg 41%
Protein 20.78g 3.16g 35%
Fiber 8.6g 0.8g 31%
Calories 584kcal 120kcal 23%
Vitamin B5 1.13mg 0.326mg 16%
Vitamin B2 0.355mg 0.157mg 15%
Potassium 645mg 150mg 15%
Vitamin B12 0µg 0.31µg 13%
Saturated fat 4.455g 1.81g 12%
Choline 55.1mg 11.3mg 8%
Vitamin D 0µg 1.1µg 6%
Vitamin D 0IU 44IU 6%
Sodium 9mg 98mg 4%
Vitamin A 3µg 39µg 4%
Cholesterol 0mg 9mg 3%
Calcium 78mg 106mg 3%
Vitamin C 1.4mg 0mg 2%
Caffeine 0mg 2mg 1%
Carbs 20g 19.64g 0%
Net carbs 11.4g 18.84g N/A
Sugar 2.62g 11.96g N/A
Vitamin K 0µg 0.3µg 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

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% 3% 20% 73%
Protein: 3.16 g
Fats: 3.15 g
Carbs: 19.64 g
Water: 73.13 g
Other: 0.92 g
Contains more ProteinProtein +557.6%
Contains more FatsFats +1533.7%
Contains more OtherOther +229.3%
Contains more WaterWater +1446.1%
~equal in Carbs ~19.64g

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
64% 29% 6%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 0.819 g
Polyunsaturated fat: Poly. Fat 0.18 g
Contains more Mono. FatMonounsaturated fat +2162.3%
Contains more Poly. FatPolyunsaturated fat +12753.9%
Contains less Sat. FatSaturated fat -59.4%

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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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.