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Sunflower seed vs Spätzle - In-Depth Nutrition Comparison

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

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 A +138.1%
Contains more Vitamin E +20588.2%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 0% 8% 5% 8% 16% 11% 6% 12% 0%
Contains more Vitamin A +138.1%
Contains more Vitamin E +20588.2%
Contains more Vitamin C +∞%
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 +∞%

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 Sodium ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Sunflower seed Spätzle Opinion
Net carbs 11.4g 23.96g Spätzle
Protein 20.78g 4.54g Sunflower seed
Fats 51.46g 2.07g Sunflower seed
Carbs 20g 25.16g Spätzle
Calories 584kcal 138kcal Sunflower seed
Starch g g
Fructose g 0g Spätzle
Sugar 2.62g 0.4g Spätzle
Fiber 8.6g 1.2g Sunflower seed
Calcium 78mg 12mg Sunflower seed
Iron 5.25mg 0.6mg Sunflower seed
Magnesium 325mg 21mg Sunflower seed
Phosphorus 660mg 76mg Sunflower seed
Potassium 645mg 38mg Sunflower seed
Sodium 9mg 165mg Sunflower seed
Zinc 5mg 0.65mg Sunflower seed
Copper 1.8mg 0.098mg Sunflower seed
Vitamin A 50IU 21IU Sunflower seed
Vitamin E 35.17mg 0.17mg Sunflower seed
Vitamin D 0IU IU Sunflower seed
Vitamin D 0µg µg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.03mg Sunflower seed
Vitamin B2 0.355mg 0.02mg Sunflower seed
Vitamin B3 8.335mg 0.4mg Sunflower seed
Vitamin B5 1.13mg 0.263mg Sunflower seed
Vitamin B6 1.345mg 0.046mg Sunflower seed
Folate 227µg 7µg Sunflower seed
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 0µg 0µg
Tryptophan 0.348mg 0.043mg Sunflower seed
Threonine 0.928mg 0.138mg Sunflower seed
Isoleucine 1.139mg 0.19mg Sunflower seed
Leucine 1.659mg 0.365mg Sunflower seed
Lysine 0.937mg 0.137mg Sunflower seed
Methionine 0.494mg 0.086mg Sunflower seed
Phenylalanine 1.169mg 0.24mg Sunflower seed
Valine 1.315mg 0.22mg Sunflower seed
Histidine 0.632mg 0.121mg Sunflower seed
Cholesterol 0mg 29mg Sunflower seed
Trans Fat g 0.029g Sunflower seed
Saturated Fat 4.455g 0.419g Spätzle
Monounsaturated Fat 18.528g 0.581g Sunflower seed
Polyunsaturated fat 23.137g 0.552g Sunflower seed

Which food is preferable for your diet?

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

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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

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 156mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 29mg)
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)

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.