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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

Sunflower seeds vs Pretzel 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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
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.
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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.332mg
~equal in Vitamin B12 ~0µg

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
10% 3% 80% 3% 4%
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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
16% 30% 54%
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
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
97%
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.
Sunflower seeds Pretzel
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Pretzel 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?

ok
ok
is better in case of low diet
Sunflower seeds Pretzel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Sunflower seeds
37%
Pretzel
Minerals Daily Need Coverage Score
207%
Sunflower seeds
67%
Pretzel

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 1231mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 63)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.8)
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 Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated fat?
Pretzel
Pretzel is lower in Saturated fat (difference - 4.064g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.