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Sunflower seed vs Spaghetti - In-Depth Nutrition Comparison

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What are the differences between Sunflower seed and Spaghetti?

  • Sunflower seed is richer than Spaghetti in Vitamin E , Copper, Vitamin B1, Vitamin B6, Phosphorus, Magnesium, Manganese, Iron, Folate, and Vitamin B3.
  • Sunflower seed's daily need coverage for Vitamin E is 234% more.
  • Sunflower seed has 74 times more Vitamin B1 than Spaghetti. While Sunflower seed has 1.48mg of Vitamin B1, Spaghetti has only 0.02mg.

We used Seeds, sunflower seed kernels, dried and Pasta, cooked, unenriched, without added salt types in this article.

Infographic

Sunflower seed vs Spaghetti 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 +1014.3%
Contains more Iron +950%
Contains more Magnesium +1705.6%
Contains more Phosphorus +1037.9%
Contains more Potassium +1365.9%
Contains more Zinc +880.4%
Contains more Copper +1700%
Contains less Sodium -88.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 19% 13% 25% 4% 1% 14% 34%
Contains more Calcium +1014.3%
Contains more Iron +950%
Contains more Magnesium +1705.6%
Contains more Phosphorus +1037.9%
Contains more Potassium +1365.9%
Contains more Zinc +880.4%
Contains more Copper +1700%
Contains less Sodium -88.9%

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 +∞%
Contains more Vitamin E +58516.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +7300%
Contains more Vitamin B2 +1675%
Contains more Vitamin B3 +1983.8%
Contains more Vitamin B5 +908.9%
Contains more Vitamin B6 +2644.9%
Contains more Folate +3142.9%
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 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +58516.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +7300%
Contains more Vitamin B2 +1675%
Contains more Vitamin B3 +1983.8%
Contains more Vitamin B5 +908.9%
Contains more Vitamin B6 +2644.9%
Contains more Folate +3142.9%

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 Spaghetti
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Spaghetti Opinion
Net carbs 11.4g 29.06g Spaghetti
Protein 20.78g 5.8g Sunflower seed
Fats 51.46g 0.93g Sunflower seed
Carbs 20g 30.86g Spaghetti
Calories 584kcal 158kcal Sunflower seed
Starch g 26.01g Spaghetti
Fructose g 0.03g Spaghetti
Sugar 2.62g 0.56g Spaghetti
Fiber 8.6g 1.8g Sunflower seed
Calcium 78mg 7mg Sunflower seed
Iron 5.25mg 0.5mg Sunflower seed
Magnesium 325mg 18mg Sunflower seed
Phosphorus 660mg 58mg Sunflower seed
Potassium 645mg 44mg Sunflower seed
Sodium 9mg 1mg Spaghetti
Zinc 5mg 0.51mg Sunflower seed
Copper 1.8mg 0.1mg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin E 35.17mg 0.06mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.02mg Sunflower seed
Vitamin B2 0.355mg 0.02mg Sunflower seed
Vitamin B3 8.335mg 0.4mg Sunflower seed
Vitamin B5 1.13mg 0.112mg Sunflower seed
Vitamin B6 1.345mg 0.049mg Sunflower seed
Folate 227µg 7µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
Tryptophan 0.348mg 0.083mg Sunflower seed
Threonine 0.928mg 0.206mg Sunflower seed
Isoleucine 1.139mg 0.228mg Sunflower seed
Leucine 1.659mg 0.44mg Sunflower seed
Lysine 0.937mg 0.133mg Sunflower seed
Methionine 0.494mg 0.065mg Sunflower seed
Phenylalanine 1.169mg 0.297mg Sunflower seed
Valine 1.315mg 0.262mg Sunflower seed
Histidine 0.632mg 0.132mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 0.176g Spaghetti
Monounsaturated Fat 18.528g 0.131g Sunflower seed
Polyunsaturated fat 23.137g 0.326g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Spaghetti
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
3
Spaghetti
Mineral Summary Score
191
Sunflower seed
14
Spaghetti

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
35%
Spaghetti
Carbohydrates
20%
Sunflower seed
31%
Spaghetti
Fats
238%
Sunflower seed
4%
Spaghetti

Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 2.06g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 4.279g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.