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Sunflower seeds vs. Pumpkin pie — In-Depth Nutrition Comparison

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Important differences between sunflower seeds and pumpkin pie

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, and iron; however, pumpkin pie has more vitamin A.
  • Sunflower seeds' daily need coverage for vitamin E is 229% more.
  • Sunflower seeds have 23 times more magnesium than pumpkin pie. Sunflower seeds have 325mg of magnesium, while pumpkin pie has 14mg.
  • Pumpkin pie has a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Pie, pumpkin, commercially prepared.

Infographic

Sunflower seeds vs Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +2221.4%
Contains more CalciumCalcium +21.9%
Contains more PotassiumPotassium +286.2%
Contains more IronIron +483.3%
Contains more CopperCopper +1116.2%
Contains more ZincZinc +1182.1%
Contains more PhosphorusPhosphorus +714.8%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +759%
Contains more SeleniumSelenium +881.5%

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% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4527.6%
Contains more Vitamin B1Vitamin B1 +736.2%
Contains more Vitamin B2Vitamin B2 +186.3%
Contains more Vitamin B3Vitamin B3 +652.9%
Contains more Vitamin B5Vitamin B5 +150%
Contains more Vitamin B6Vitamin B6 +2034.9%
Contains more FolateFolate +773.1%
Contains more CholineCholine +46.9%
Contains more Vitamin AVitamin A +14833.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more ProteinProtein +432.8%
Contains more FatsFats +427.8%
Contains more OtherOther +168.1%
Contains more CarbsCarbs +74.2%
Contains more WaterWater +965.3%

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
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains more Mono. FatMonounsaturated fat +302.8%
Contains more Poly. FatPolyunsaturated fat +1207.2%
Contains less Sat. FatSaturated fat -55.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
36% 31% 13% 10% 7% 3%
Starch: 10.73 g
Sucrose: 9.3 g
Glucose: 3.78 g
Fructose: 2.85 g
Lactose: 2 g
Maltose: 0.95 g
Galactose: 0.01 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +272%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

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 Pumpkin pie
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Pumpkin pie DV% diff.
Vitamin E 35.17mg 0.76mg 229%
Copper 1.8mg 0.148mg 184%
Polyunsaturated fat 23.137g 1.77g 142%
Vitamin B1 1.48mg 0.177mg 109%
Vitamin B6 1.345mg 0.063mg 99%
Selenium 53µg 5.4µg 87%
Phosphorus 660mg 81mg 83%
Manganese 1.95mg 0.227mg 75%
Magnesium 325mg 14mg 74%
Fats 51.46g 9.75g 64%
Iron 5.25mg 0.9mg 54%
Folate 227µg 26µg 50%
Vitamin A 3µg 448µg 49%
Vitamin B3 8.335mg 1.107mg 45%
Zinc 5mg 0.39mg 42%
Monounsaturated fat 18.528g 4.6g 35%
Protein 20.78g 3.9g 34%
Fiber 8.6g 1.8g 27%
Vitamin B2 0.355mg 0.124mg 18%
Calories 584kcal 243kcal 17%
Vitamin B12 0µg 0.35µg 15%
Vitamin B5 1.13mg 0.452mg 14%
Potassium 645mg 167mg 14%
Saturated fat 4.455g 1.988g 11%
Vitamin K 0µg 13.2µg 11%
Sodium 9mg 239mg 10%
Cholesterol 0mg 26mg 9%
Carbs 20g 34.83g 5%
Fructose 2.85g 4%
Starch 10.73g 4%
Choline 55.1mg 37.5mg 3%
Vitamin C 1.4mg 0mg 2%
Vitamin D 0µg 0.1µg 1%
Calcium 78mg 64mg 1%
Net carbs 11.4g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 2.62g 18.88g N/A
Tryptophan 0.348mg 0.048mg 0%
Threonine 0.928mg 0.154mg 0%
Isoleucine 1.139mg 0.158mg 0%
Leucine 1.659mg 0.297mg 0%
Lysine 0.937mg 0.192mg 0%
Methionine 0.494mg 0.249mg 0%
Phenylalanine 1.169mg 0.175mg 0%
Valine 1.315mg 0.211mg 0%
Histidine 0.632mg 0.088mg 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 Pumpkin pie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
32%
Pumpkin pie
Minerals Daily Need Coverage Score
207%
Sunflower seeds
26%
Pumpkin pie

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 16.26g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 230mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 39)
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?
Pumpkin pie
Pumpkin pie is lower in Saturated fat (difference - 2.467g)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $1.6)

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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.