Sunflower seeds vs. Soft serve — In-Depth Nutrition Comparison
Compare
Important differences between sunflower seeds and soft serve
- Soft serve has less vitamin E, copper, vitamin B1, vitamin B6, selenium, manganese, phosphorus, magnesium, iron, and folate.
- Sunflower seeds' daily need coverage for vitamin E is 230% more.
- Sunflower seeds have 390 times more manganese than soft serve. Sunflower seeds have 1.95mg of manganese, while soft serve has 0.005mg.
- Soft serve has a higher glycemic index than sunflower seeds.
The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Ice cream, soft serve, chocolate.
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.
| Contains more MagnesiumMagnesium | +2608.3% |
| Contains more PotassiumPotassium | +264.4% |
| Contains more IronIron | +2400% |
| Contains more CopperCopper | +5900% |
| Contains more ZincZinc | +861.5% |
| Contains more PhosphorusPhosphorus | +469% |
| Contains less SodiumSodium | -85.2% |
| Contains more ManganeseManganese | +38900% |
| Contains more SeleniumSelenium | +1666.7% |
| Contains more CalciumCalcium | +67.9% |
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 | +75% |
| Contains more Vitamin EVitamin E | +5665.6% |
| Contains more Vitamin B1Vitamin B1 | +2920.4% |
| Contains more Vitamin B2Vitamin B2 | +95.1% |
| Contains more Vitamin B3Vitamin B3 | +8673.7% |
| Contains more Vitamin B5Vitamin B5 | +123.3% |
| Contains more Vitamin B6Vitamin B6 | +2702.1% |
| Contains more FolateFolate | +2422.2% |
| Contains more CholineCholine | +111.9% |
| Contains more Vitamin AVitamin A | +5300% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 0.61mg | 230% |
| Copper | 1.8mg | 0.03mg | 197% |
| Polyunsaturated fat | 23.137g | 0.46g | 151% |
| Vitamin B1 | 1.48mg | 0.049mg | 119% |
| Vitamin B6 | 1.345mg | 0.048mg | 100% |
| Selenium | 53µg | 3µg | 91% |
| Manganese | 1.95mg | 0.005mg | 85% |
| Phosphorus | 660mg | 116mg | 78% |
| Magnesium | 325mg | 12mg | 75% |
| Iron | 5.25mg | 0.21mg | 63% |
| Fats | 51.46g | 13g | 59% |
| Folate | 227µg | 9µg | 55% |
| Vitamin B3 | 8.335mg | 0.095mg | 52% |
| Zinc | 5mg | 0.52mg | 41% |
| Monounsaturated fat | 18.528g | 3.49g | 38% |
| Protein | 20.78g | 4.1g | 33% |
| Fiber | 8.6g | 0.7g | 32% |
| Cholesterol | 0mg | 91mg | 30% |
| Vitamin B12 | 0µg | 0.5µg | 21% |
| Calories | 584kcal | 222kcal | 18% |
| Vitamin A | 3µg | 162µg | 18% |
| Saturated fat | 4.455g | 7.46g | 14% |
| Potassium | 645mg | 177mg | 14% |
| Vitamin B2 | 0.355mg | 0.182mg | 13% |
| Vitamin B5 | 1.13mg | 0.506mg | 12% |
| Calcium | 78mg | 131mg | 5% |
| Choline | 55.1mg | 26mg | 5% |
| Vitamin D | 0µg | 0.7µg | 4% |
| Vitamin D | 0IU | 29IU | 4% |
| Sodium | 9mg | 61mg | 2% |
| Vitamin C | 1.4mg | 0.8mg | 1% |
| Caffeine | 0mg | 2mg | 1% |
| Vitamin K | 0µg | 0.9µg | 1% |
| Carbs | 20g | 22.2g | 1% |
| Net carbs | 11.4g | 21.5g | N/A |
| Sugar | 2.62g | 21.16g | N/A |
| Tryptophan | 0.348mg | 0.048mg | 0% |
| Threonine | 0.928mg | 0.169mg | 0% |
| Isoleucine | 1.139mg | 0.215mg | 0% |
| Leucine | 1.659mg | 0.353mg | 0% |
| Lysine | 0.937mg | 0.296mg | 0% |
| Methionine | 0.494mg | 0.091mg | 0% |
| Phenylalanine | 1.169mg | 0.176mg | 0% |
| Valine | 1.315mg | 0.241mg | 0% |
| Histidine | 0.632mg | 0.099mg | 0% |
| Omega-3 - EPA | 0.014g | 0g | 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:
4.1 g
Fats:
13 g
Carbs:
22.2 g
Water:
59.8 g
Other:
0.9 g
| Contains more ProteinProtein | +406.8% |
| Contains more FatsFats | +295.8% |
| Contains more OtherOther | +236.7% |
| Contains more CarbsCarbs | +11% |
| Contains more WaterWater | +1164.3% |
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
7.46 g
Monounsaturated fat:
Mono. Fat
3.49 g
Polyunsaturated fat:
Poly. Fat
0.46 g
| Contains less Sat. FatSaturated fat | -40.3% |
| Contains more Mono. FatMonounsaturated fat | +430.9% |
| Contains more Poly. FatPolyunsaturated fat | +4929.8% |
