Sunflower seeds vs. Pretzel — In-Depth Nutrition Comparison
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Summary of differences between sunflower seeds and pretzel
- Pretzel has less vitamin E, copper, vitamin B6, selenium, vitamin B1, phosphorus, magnesium, manganese, and zinc than sunflower seeds.
- Sunflower seeds cover your daily need for vitamin E, 231% more than pretzel.
- Sunflower seeds have 18 times more vitamin B6 than pretzel. While sunflower seeds have 1.345mg of vitamin B6, pretzel has only 0.074mg.
- Sunflower seeds have less sodium.
- The glycemic index of pretzel is higher.
These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Snacks, pretzels, hard, plain, salted.
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 | +1020.7% |
| Contains more CalciumCalcium | +188.9% |
| Contains more PotassiumPotassium | +189.2% |
| Contains more IronIron | +14.6% |
| Contains more CopperCopper | +1053.8% |
| Contains more ZincZinc | +380.8% |
| Contains more PhosphorusPhosphorus | +415.6% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +92.1% |
| Contains more SeleniumSelenium | +1104.5% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +7383% |
| Contains more Vitamin B1Vitamin B1 | +249.1% |
| Contains more Vitamin B3Vitamin B3 | +58.2% |
| Contains more Vitamin B5Vitamin B5 | +250.9% |
| Contains more Vitamin B6Vitamin B6 | +1717.6% |
| Contains more FolateFolate | +36.7% |
| Contains more CholineCholine | +86.8% |
| Contains more Vitamin CVitamin C | +50% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 0.47mg | 231% |
| Copper | 1.8mg | 0.156mg | 183% |
| Polyunsaturated fat | 23.137g | 1.291g | 146% |
| Vitamin B6 | 1.345mg | 0.074mg | 98% |
| Vitamin B1 | 1.48mg | 0.424mg | 88% |
| Selenium | 53µg | 4.4µg | 88% |
| Phosphorus | 660mg | 128mg | 76% |
| Fats | 51.46g | 2.93g | 75% |
| Magnesium | 325mg | 29mg | 70% |
| Sodium | 9mg | 1240mg | 54% |
| Monounsaturated fat | 18.528g | 0.727g | 45% |
| Manganese | 1.95mg | 1.015mg | 41% |
| Zinc | 5mg | 1.04mg | 36% |
| Starch | 72.58g | 30% | |
| Fiber | 8.6g | 3.4g | 21% |
| Protein | 20.78g | 10.04g | 21% |
| Carbs | 20g | 80.39g | 20% |
| Vitamin B3 | 8.335mg | 5.27mg | 19% |
| Saturated fat | 4.455g | 0.391g | 18% |
| Vitamin B5 | 1.13mg | 0.322mg | 16% |
| Folate | 227µg | 166µg | 15% |
| Potassium | 645mg | 223mg | 12% |
| Calories | 584kcal | 384kcal | 10% |
| Iron | 5.25mg | 4.58mg | 8% |
| Choline | 55.1mg | 29.5mg | 5% |
| Calcium | 78mg | 27mg | 5% |
| Vitamin B2 | 0.355mg | 0.332mg | 2% |
| Vitamin K | 0µg | 2.8µg | 2% |
| Vitamin C | 1.4mg | 2.1mg | 1% |
| Net carbs | 11.4g | 76.99g | N/A |
| Sugar | 2.62g | 2.21g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Trans fat | 0.004g | N/A | |
| Tryptophan | 0.348mg | 0.097mg | 0% |
| Threonine | 0.928mg | 0.25mg | 0% |
| Isoleucine | 1.139mg | 0.407mg | 0% |
| Leucine | 1.659mg | 0.757mg | 0% |
| Lysine | 0.937mg | 0.257mg | 0% |
| Methionine | 0.494mg | 0.177mg | 0% |
| Phenylalanine | 1.169mg | 0.52mg | 0% |
| Valine | 1.315mg | 0.48mg | 0% |
| Histidine | 0.632mg | 0.22mg | 0% |
| Fructose | 0.31g | 0% | |
| Omega-3 - EPA | 0.014g | 0g | N/A |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.223g | 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:
10.04 g
Fats:
2.93 g
Carbs:
80.39 g
Water:
3.13 g
Other:
3.51 g
| Contains more ProteinProtein | +107% |
| Contains more FatsFats | +1656.3% |
| Contains more WaterWater | +51.1% |
| Contains more CarbsCarbs | +302% |
| Contains more OtherOther | +15.8% |
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
0.391 g
Monounsaturated fat:
Mono. Fat
0.727 g
Polyunsaturated fat:
Poly. Fat
1.291 g
| Contains more Mono. FatMonounsaturated fat | +2448.6% |
| Contains more Poly. FatPolyunsaturated fat | +1692.2% |
| Contains less Sat. FatSaturated fat | -91.2% |
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:
72.58 g
Sucrose:
0 g
Glucose:
0.69 g
Fructose:
0.31 g
Lactose:
0 g
Maltose:
1.11 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
