Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sunflower seeds
  5. Compare
  6. Sunflower seeds vs. Puff pastry

Sunflower seeds vs. Puff pastry — In-Depth Nutrition Comparison

Compare

What are the differences between sunflower seeds and puff pastry?

  • Sunflower seeds are richer than puff pastry in vitamin E, copper, vitamin B6, vitamin B1, phosphorus, magnesium, manganese, selenium, folate, and zinc.
  • Sunflower seeds' daily need coverage for vitamin E is 231% more.
  • Sunflower seeds have 71 times more vitamin B6 than puff pastry. While sunflower seeds have 1.345mg of vitamin B6, puff pastry has only 0.019mg.
  • The glycemic index of sunflower seeds is lower.

We used Seeds, sunflower seed kernels, dried and Puff pastry, frozen, ready-to-bake, baked types in this article.

Infographic

Sunflower seeds vs Puff pastry 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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +1931.3%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +940.3%
Contains more IronIron +101.9%
Contains more CopperCopper +1465.2%
Contains more ZincZinc +825.9%
Contains more PhosphorusPhosphorus +1000%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +293.9%
Contains more SeleniumSelenium +116.3%

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% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6294.5%
Contains more Vitamin B1Vitamin B1 +358.2%
Contains more Vitamin B2Vitamin B2 +37.6%
Contains more Vitamin B3Vitamin B3 +119.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +6978.9%
Contains more FolateFolate +312.7%
Contains more CholineCholine +788.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Puff pastry DV% diff.
Vitamin E 35.17mg 0.55mg 231%
Copper 1.8mg 0.115mg 187%
Vitamin B6 1.345mg 0.019mg 102%
Vitamin B1 1.48mg 0.323mg 96%
Phosphorus 660mg 60mg 86%
Magnesium 325mg 16mg 74%
Manganese 1.95mg 0.495mg 63%
Selenium 53µg 24.5µg 52%
Folate 227µg 55µg 43%
Zinc 5mg 0.54mg 41%
Iron 5.25mg 2.6mg 33%
Fiber 8.6g 1.5g 28%
Vitamin B3 8.335mg 3.8mg 28%
Protein 20.78g 7.4g 27%
Monounsaturated fat 18.528g 8.828g 24%
Vitamin B5 1.13mg 0mg 23%
Fats 51.46g 38.5g 20%
Potassium 645mg 62mg 17%
Vitamin K 0µg 16.3µg 14%
Sodium 9mg 253mg 11%
Choline 55.1mg 6.2mg 9%
Carbs 20g 45.7g 9%
Calcium 78mg 10mg 7%
Vitamin B2 0.355mg 0.258mg 7%
Polyunsaturated fat 23.137g 22.228g 6%
Saturated fat 4.455g 5.502g 5%
Vitamin C 1.4mg 0mg 2%
Calories 584kcal 558kcal 1%
Net carbs 11.4g 44.2g N/A
Sugar 2.62g 0.75g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.086mg 0%
Threonine 0.928mg 0.198mg 0%
Isoleucine 1.139mg 0.275mg 0%
Leucine 1.659mg 0.514mg 0%
Lysine 0.937mg 0.144mg 0%
Methionine 0.494mg 0.131mg 0%
Phenylalanine 1.169mg 0.367mg 0%
Valine 1.315mg 0.312mg 0%
Histidine 0.632mg 0.158mg 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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +180.8%
Contains more FatsFats +33.7%
Contains more OtherOther +203%
Contains more CarbsCarbs +128.5%
Contains more WaterWater +56.4%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -19%
Contains more Mono. FatMonounsaturated fat +109.9%
~equal in Polyunsaturated fat ~22.228g

People also compare

Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds
Puff pastry
Puff pastry vs Matzo
Matzo
Puff pastry
Puff pastry vs Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup)
Puff pastry
Puff pastry vs Crackers
Crackers

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.