Sunflower seeds vs. Shortbread — In-Depth Nutrition Comparison
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How are sunflower seeds and shortbread different?
- Sunflower seeds are higher than shortbread in vitamin E, copper, vitamin B6, vitamin B1, selenium, phosphorus, magnesium, manganese, zinc, and folate.
- Sunflower seeds cover your daily need for vitamin E, 218% more than shortbread.
- Sunflower seeds contain 23 times more magnesium than shortbread. Sunflower seeds contain 325mg of magnesium, while shortbread contains 14mg.
- Shortbread has a higher glycemic index (64) than sunflower seeds (20).
Seeds, sunflower seed kernels, dried and Cookies, shortbread, commercially prepared, plain types were used in this article.
Infographic
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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 | +2221.4% |
| Contains more CalciumCalcium | +500% |
| Contains more PotassiumPotassium | +633% |
| Contains more IronIron | +76.2% |
| Contains more CopperCopper | +1900% |
| Contains more ZincZinc | +920.4% |
| Contains more PhosphorusPhosphorus | +900% |
| Contains less SodiumSodium | -97.5% |
| Contains more ManganeseManganese | +396.2% |
| Contains more SeleniumSelenium | +754.8% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +1341.4% |
| Contains more Vitamin B1Vitamin B1 | +319.3% |
| Contains more Vitamin B2Vitamin B2 | +13.1% |
| Contains more Vitamin B3Vitamin B3 | +154.5% |
| Contains more Vitamin B5Vitamin B5 | +252% |
| Contains more Vitamin B6Vitamin B6 | +1794.4% |
| Contains more FolateFolate | +180.2% |
| Contains more CholineCholine | +6022.2% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 2.44mg | 218% |
| Copper | 1.8mg | 0.09mg | 190% |
| Polyunsaturated fat | 23.137g | 8.326g | 99% |
| Vitamin B6 | 1.345mg | 0.071mg | 98% |
| Vitamin B1 | 1.48mg | 0.353mg | 94% |
| Selenium | 53µg | 6.2µg | 85% |
| Phosphorus | 660mg | 66mg | 85% |
| Magnesium | 325mg | 14mg | 74% |
| Manganese | 1.95mg | 0.393mg | 68% |
| Zinc | 5mg | 0.49mg | 41% |
| Fats | 51.46g | 26.22g | 39% |
| Folate | 227µg | 81µg | 37% |
| Vitamin B3 | 8.335mg | 3.275mg | 32% |
| Protein | 20.78g | 5.37g | 31% |
| Monounsaturated fat | 18.528g | 6.708g | 30% |
| Fiber | 8.6g | 1.3g | 29% |
| Iron | 5.25mg | 2.98mg | 28% |
| Saturated fat | 4.455g | 8.105g | 17% |
| Starch | 40.47g | 17% | |
| Potassium | 645mg | 88mg | 16% |
| Vitamin B5 | 1.13mg | 0.321mg | 16% |
| Sodium | 9mg | 353mg | 15% |
| Carbs | 20g | 63.78g | 15% |
| Choline | 55.1mg | 0.9mg | 10% |
| Vitamin K | 0µg | 11µg | 9% |
| Calcium | 78mg | 13mg | 7% |
| Calories | 584kcal | 514kcal | 4% |
| Vitamin B2 | 0.355mg | 0.314mg | 3% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Net carbs | 11.4g | 62.48g | N/A |
| Sugar | 2.62g | 21.65g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Trans fat | 0.714g | N/A | |
| 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% | |
| Fructose | 0.3g | 0% | |
| Omega-3 - EPA | 0.014g | 0.001g | N/A |
| Omega-3 - ALA | 0.885g | N/A | |
| Omega-3 - DPA | 0g | 0.002g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.033g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.005g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.006g | N/A |
| Omega-6 - Linoleic acid | 7.253g | 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:
5.37 g
Fats:
26.22 g
Carbs:
63.78 g
Water:
3.6 g
Other:
1.03 g
| Contains more ProteinProtein | +287% |
| Contains more FatsFats | +96.3% |
| Contains more WaterWater | +31.4% |
| Contains more OtherOther | +194.2% |
| Contains more CarbsCarbs | +218.9% |
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
8.105 g
Monounsaturated fat:
Mono. Fat
6.708 g
Polyunsaturated fat:
Poly. Fat
8.326 g
| Contains less Sat. FatSaturated fat | -45% |
| Contains more Mono. FatMonounsaturated fat | +176.2% |
| Contains more Poly. FatPolyunsaturated fat | +177.9% |
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:
40.47 g
Sucrose:
20.99 g
Glucose:
0.36 g
Fructose:
0.3 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +739.6% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
