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  6. Sunflower seeds vs. Spätzle

Sunflower seeds vs. Spätzle — In-Depth Nutrition Comparison

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What are the main differences between Sunflower seeds and Spätzle?

  • Spätzle has less Vitamin E, Copper, Vitamin B1, Vitamin B6, Phosphorus, Magnesium, Manganese, Iron, Folate, and Selenium than Sunflower seeds.
  • Sunflower seeds' daily need coverage for Vitamin E is 233% higher.
  • Sunflower seeds have 49 times more Vitamin B1 than Spätzle. Sunflower seeds have 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 seeds vs Spätzle 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 15% 3.6% 3.4% 23% 33% 18% 33% 22% 41% 130%
Contains more MagnesiumMagnesium +1447.6%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +1597.4%
Contains more IronIron +775%
Contains more CopperCopper +1736.7%
Contains more ZincZinc +669.2%
Contains more PhosphorusPhosphorus +768.4%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +519%
Contains more SeleniumSelenium +121.8%

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% 3% 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 0% 1.3% 3.4% 0% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +138.1%
Contains more Vitamin EVitamin E +20588.2%
Contains more Vitamin B1Vitamin B1 +4833.3%
Contains more Vitamin B2Vitamin B2 +1675%
Contains more Vitamin B3Vitamin B3 +1983.8%
Contains more Vitamin B5Vitamin B5 +329.7%
Contains more Vitamin B6Vitamin B6 +2823.9%
Contains more FolateFolate +3142.9%
Contains more CholineCholine +114.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~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
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more ProteinProtein +357.7%
Contains more FatsFats +2386%
Contains more OtherOther +506%
Contains more CarbsCarbs +25.8%
Contains more WaterWater +1331.9%

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
27% 37% 36%
Saturated Fat: Sat. Fat 0.419 g
Monounsaturated Fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains more Mono. FatMonounsaturated Fat +3089%
Contains more Poly. FatPolyunsaturated fat +4091.5%
Contains less Sat. FatSaturated Fat -90.6%

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
10% 17% 73%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.3 g
Galactose: 0 g
Contains more SucroseSucrose +6150%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Fructose ~0g
~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 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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Spätzle Opinion
Calories 584kcal 138kcal Sunflower seeds
Protein 20.78g 4.54g Sunflower seeds
Fats 51.46g 2.07g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 23.96g Spätzle
Carbs 20g 25.16g Spätzle
Cholesterol 0mg 29mg Sunflower seeds
Magnesium 325mg 21mg Sunflower seeds
Calcium 78mg 12mg Sunflower seeds
Potassium 645mg 38mg Sunflower seeds
Iron 5.25mg 0.6mg Sunflower seeds
Sugar 2.62g 0.4g Spätzle
Fiber 8.6g 1.2g Sunflower seeds
Copper 1.8mg 0.098mg Sunflower seeds
Zinc 5mg 0.65mg Sunflower seeds
Phosphorus 660mg 76mg Sunflower seeds
Sodium 9mg 165mg Sunflower seeds
Vitamin A 50IU 21IU Sunflower seeds
Vitamin A 3µg 6µg Spätzle
Vitamin E 35.17mg 0.17mg Sunflower seeds
Manganese 1.95mg 0.315mg Sunflower seeds
Selenium 53µg 23.9µg Sunflower seeds
Vitamin B1 1.48mg 0.03mg Sunflower seeds
Vitamin B2 0.355mg 0.02mg Sunflower seeds
Vitamin B3 8.335mg 0.4mg Sunflower seeds
Vitamin B5 1.13mg 0.263mg Sunflower seeds
Vitamin B6 1.345mg 0.046mg Sunflower seeds
Vitamin B12 0µg 0.09µg Spätzle
Folate 227µg 7µg Sunflower seeds
Trans Fat 0.029g Sunflower seeds
Choline 55.1mg 25.7mg Sunflower seeds
Saturated Fat 4.455g 0.419g Spätzle
Monounsaturated Fat 18.528g 0.581g Sunflower seeds
Polyunsaturated fat 23.137g 0.552g Sunflower seeds
Tryptophan 0.348mg 0.043mg Sunflower seeds
Threonine 0.928mg 0.138mg Sunflower seeds
Isoleucine 1.139mg 0.19mg Sunflower seeds
Leucine 1.659mg 0.365mg Sunflower seeds
Lysine 0.937mg 0.137mg Sunflower seeds
Methionine 0.494mg 0.086mg Sunflower seeds
Phenylalanine 1.169mg 0.24mg Sunflower seeds
Valine 1.315mg 0.22mg Sunflower seeds
Histidine 0.632mg 0.121mg Sunflower seeds
Omega-3 - EPA 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Spätzle
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
6%
Spätzle
Minerals Daily Need Coverage Score
207%
Sunflower seeds
32%
Spätzle

Comparison summary

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

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. 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.