Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Sunflower seed vs Spätzle - In-Depth Nutrition Comparison

Compare

What are the main differences between Sunflower seed and Spätzle?

  • Spätzle has less Vitamin E , Copper, Vitamin B1, Vitamin B6, Phosphorus, Magnesium, Manganese, Iron, Folate, and Selenium than Sunflower seed.
  • Sunflower seed's daily need coverage for Vitamin E is 233% higher.
  • Sunflower seed has 49 times more Vitamin B1 than Spätzle. Sunflower seed has 1.48mg of Vitamin B1, while Spätzle has 0.03mg.

We used Seeds, sunflower seed kernels, dried and Noodles, egg, cooked, unenriched, with added salt types in this comparison.

Infographic

Sunflower seed vs Spätzle infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +775%
Contains more Calcium +550%
Contains more Potassium +1597.4%
Contains more Magnesium +1447.6%
Contains more Copper +1736.7%
Contains more Zinc +669.2%
Contains more Phosphorus +768.4%
Contains less Sodium -94.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 4% 15% 33% 18% 33% 22%
Contains more Iron +775%
Contains more Calcium +550%
Contains more Potassium +1597.4%
Contains more Magnesium +1447.6%
Contains more Copper +1736.7%
Contains more Zinc +669.2%
Contains more Phosphorus +768.4%
Contains less Sodium -94.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +138.1%
Contains more Vitamin E +20588.2%
Contains more Vitamin B1 +4833.3%
Contains more Vitamin B2 +1675%
Contains more Vitamin B3 +1983.8%
Contains more Vitamin B5 +329.7%
Contains more Vitamin B6 +2823.9%
Contains more Folate +3142.9%
Contains more Vitamin B12 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 4% 0% 8% 5% 8% 16% 11% 12% 0% 6%
Contains more Vitamin C +∞%
Contains more Vitamin A +138.1%
Contains more Vitamin E +20588.2%
Contains more Vitamin B1 +4833.3%
Contains more Vitamin B2 +1675%
Contains more Vitamin B3 +1983.8%
Contains more Vitamin B5 +329.7%
Contains more Vitamin B6 +2823.9%
Contains more Folate +3142.9%
Contains more Vitamin B12 +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
6
Spätzle
Mineral Summary Score
191
Sunflower seed
19
Spätzle

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
27%
Spätzle
Carbohydrates
20%
Sunflower seed
25%
Spätzle
Fats
238%
Sunflower seed
10%
Spätzle

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Spätzle
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Spätzle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 156mg)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 2.22g)
Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 4.036g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 20)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1.6)

All nutrients comparison - raw data values

Nutrient Sunflower seed Spätzle Opinion
Calories 584 138 Sunflower seed
Protein 20.78 4.54 Sunflower seed
Fats 51.46 2.07 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 25.16 Spätzle
Cholesterol 0 29 Sunflower seed
Vitamin D 0 Sunflower seed
Iron 5.25 0.6 Sunflower seed
Calcium 78 12 Sunflower seed
Potassium 645 38 Sunflower seed
Magnesium 325 21 Sunflower seed
Sugar 2.62 0.4 Spätzle
Fiber 8.6 1.2 Sunflower seed
Copper 1.8 0.098 Sunflower seed
Zinc 5 0.65 Sunflower seed
Starch
Phosphorus 660 76 Sunflower seed
Sodium 9 165 Sunflower seed
Vitamin A 50 21 Sunflower seed
Vitamin E 35.17 0.17 Sunflower seed
Vitamin D 0 Sunflower seed
Vitamin B1 1.48 0.03 Sunflower seed
Vitamin B2 0.355 0.02 Sunflower seed
Vitamin B3 8.335 0.4 Sunflower seed
Vitamin B5 1.13 0.263 Sunflower seed
Vitamin B6 1.345 0.046 Sunflower seed
Vitamin B12 0 0.09 Spätzle
Vitamin K 0 0
Folate 227 7 Sunflower seed
Trans Fat 0.029 Sunflower seed
Saturated Fat 4.455 0.419 Spätzle
Monounsaturated Fat 18.528 0.581 Sunflower seed
Polyunsaturated fat 23.137 0.552 Sunflower seed
Tryptophan 0.348 0.043 Sunflower seed
Threonine 0.928 0.138 Sunflower seed
Isoleucine 1.139 0.19 Sunflower seed
Leucine 1.659 0.365 Sunflower seed
Lysine 0.937 0.137 Sunflower seed
Methionine 0.494 0.086 Sunflower seed
Phenylalanine 1.169 0.24 Sunflower seed
Valine 1.315 0.22 Sunflower seed
Histidine 0.632 0.121 Sunflower seed
Fructose 0 Spätzle

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/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.