Sunflower seeds vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison
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The main differences between sunflower seeds and saltine cracker (includes oyster, soda, soup)
- Sunflower seeds are richer than saltine cracker (includes oyster, soda, soup) in vitamin E, copper, vitamin B6, phosphorus, selenium, magnesium, vitamin B1, manganese, and zinc.
- Daily need coverage for vitamin E for sunflower seeds is 227% higher.
- Sunflower seeds contain 16 times more vitamin B6 than saltine cracker (includes oyster, soda, soup). Sunflower seeds contain 1.345mg of vitamin B6, while saltine cracker (includes oyster, soda, soup) contains 0.086mg.
- Sunflower seeds contain less sodium.
- Sunflower seeds have a lower glycemic index than saltine cracker (includes oyster, soda, soup).
Food types used in this article are Seeds, sunflower seed kernels, dried and Crackers, saltines (includes oyster, soda, soup).
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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 | +1313% |
| Contains more CalciumCalcium | +310.5% |
| Contains more PotassiumPotassium | +324.3% |
| Contains more CopperCopper | +1195% |
| Contains more ZincZinc | +624.6% |
| Contains more PhosphorusPhosphorus | +547.1% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +184.3% |
| Contains more SeleniumSelenium | +414.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +2958.3% |
| Contains more Vitamin B1Vitamin B1 | +110.8% |
| Contains more Vitamin B3Vitamin B3 | +29.4% |
| Contains more Vitamin B5Vitamin B5 | +110.8% |
| Contains more Vitamin B6Vitamin B6 | +1464% |
| Contains more FolateFolate | +69.4% |
| Contains more CholineCholine | +229.9% |
| Contains more Vitamin B2Vitamin B2 | +37.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 1.15mg | 227% |
| Copper | 1.8mg | 0.139mg | 185% |
| Polyunsaturated fat | 23.137g | 4.835g | 122% |
| Vitamin B6 | 1.345mg | 0.086mg | 97% |
| Phosphorus | 660mg | 102mg | 80% |
| Selenium | 53µg | 10.3µg | 78% |
| Magnesium | 325mg | 23mg | 72% |
| Fats | 51.46g | 8.64g | 66% |
| Vitamin B1 | 1.48mg | 0.702mg | 65% |
| Manganese | 1.95mg | 0.686mg | 55% |
| Monounsaturated fat | 18.528g | 1.986g | 41% |
| Sodium | 9mg | 941mg | 41% |
| Zinc | 5mg | 0.69mg | 39% |
| Starch | 67.83g | 28% | |
| Fiber | 8.6g | 2.8g | 23% |
| Protein | 20.78g | 9.46g | 23% |
| Folate | 227µg | 134µg | 23% |
| Vitamin K | 0µg | 25.4µg | 21% |
| Carbs | 20g | 74.05g | 18% |
| Potassium | 645mg | 152mg | 15% |
| Saturated fat | 4.455g | 1.653g | 13% |
| Vitamin B5 | 1.13mg | 0.536mg | 12% |
| Vitamin B3 | 8.335mg | 6.442mg | 12% |
| Vitamin B2 | 0.355mg | 0.487mg | 10% |
| Calories | 584kcal | 418kcal | 8% |
| Choline | 55.1mg | 16.7mg | 7% |
| Calcium | 78mg | 19mg | 6% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Iron | 5.25mg | 5.57mg | 4% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Net carbs | 11.4g | 71.25g | N/A |
| Sugar | 2.62g | 1.29g | N/A |
| Vitamin A | 3µg | 1µg | 0% |
| Trans fat | 0.167g | N/A | |
| Tryptophan | 0.348mg | 0.116mg | 0% |
| Threonine | 0.928mg | 0.268mg | 0% |
| Isoleucine | 1.139mg | 0.333mg | 0% |
| Leucine | 1.659mg | 0.652mg | 0% |
| Lysine | 0.937mg | 0.172mg | 0% |
| Methionine | 0.494mg | 0.147mg | 0% |
| Phenylalanine | 1.169mg | 0.45mg | 0% |
| Valine | 1.315mg | 0.399mg | 0% |
| Histidine | 0.632mg | 0.197mg | 0% |
| Fructose | 0.19g | 0% | |
| Omega-3 - EPA | 0.014g | 0g | N/A |
| Omega-3 - ALA | 0.535g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.003g | N/A |
| Omega-6 - Linoleic acid | 4.25g | N/A |
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:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
| Contains more ProteinProtein | +119.7% |
| Contains more FatsFats | +495.6% |
| Contains more CarbsCarbs | +270.3% |
~equal in
Water
~5.05g
~equal in
Other
~2.8g
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
1.653 g
Monounsaturated fat:
Mono. Fat
1.986 g
Polyunsaturated fat:
Poly. Fat
4.835 g
| Contains more Mono. FatMonounsaturated fat | +832.9% |
| Contains more Poly. FatPolyunsaturated fat | +378.5% |
| Contains less Sat. FatSaturated fat | -62.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
67.83 g
Sucrose:
0 g
Glucose:
0.12 g
Fructose:
0.19 g
Lactose:
0 g
Maltose:
0.98 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g