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 | +∞% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
37%
Minerals Daily Need Coverage Score
207%
67%
Comparison summary
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 1231mg)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 63)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $0.8)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Pretzel is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated fat?
Pretzel is lower in Saturated fat (difference - 4.064g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)