Sunflower seeds vs. Strudel — In-Depth Nutrition Comparison
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The main differences between sunflower seeds and strudel
- Sunflower seeds are richer in vitamin E, vitamin B1, magnesium, vitamin B6, phosphorus, zinc, folate, and fiber, yet strudel is richer in vitamin B12.
- Daily need coverage for vitamin E for sunflower seeds is 234% higher.
- Sunflower seeds contain 25 times more magnesium than strudel. Sunflower seeds contain 325mg of magnesium, while strudel contains 13mg.
- Sunflower seeds contain less sodium.
- Sunflower seeds have a lower glycemic index than strudel.
Food types used in this article are Seeds, sunflower seed kernels, dried and KELLOGG'S, EGGO, Wafflers, Strawberry Strudel.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +2400% |
| Contains more PotassiumPotassium | +808.5% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +1150% |
| Contains more PhosphorusPhosphorus | +151% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +275.6% |
| Contains more IronIron | +12.4% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +279.5% |
| Contains more Vitamin B3Vitamin B3 | +57.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +153.8% |
| Contains more FolateFolate | +206.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +13066.7% |
| Contains more Vitamin B2Vitamin B2 | +26.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 0mg | 234% |
| Copper | 1.8mg | 200% | |
| Polyunsaturated fat | 23.137g | 4.6g | 124% |
| Selenium | 53µg | 96% | |
| Vitamin B1 | 1.48mg | 0.39mg | 91% |
| Manganese | 1.95mg | 85% | |
| Magnesium | 325mg | 13mg | 74% |
| Vitamin B12 | 0µg | 1.6µg | 67% |
| Vitamin B6 | 1.345mg | 0.53mg | 63% |
| Fats | 51.46g | 11g | 62% |
| Phosphorus | 660mg | 263mg | 57% |
| Vitamin A | 3µg | 395µg | 44% |
| Zinc | 5mg | 0.4mg | 42% |
| Monounsaturated fat | 18.528g | 2.8g | 39% |
| Folate | 227µg | 74µg | 38% |
| Protein | 20.78g | 5g | 32% |
| Fiber | 8.6g | 1.2g | 30% |
| Sodium | 9mg | 691mg | 30% |
| Vitamin B5 | 1.13mg | 23% | |
| Calcium | 78mg | 293mg | 22% |
| Vitamin B3 | 8.335mg | 5.3mg | 19% |
| Potassium | 645mg | 71mg | 17% |
| Calories | 584kcal | 318kcal | 13% |
| Choline | 55.1mg | 10% | |
| Carbs | 20g | 50g | 10% |
| Iron | 5.25mg | 5.9mg | 8% |
| Saturated fat | 4.455g | 2.7g | 8% |
| Vitamin B2 | 0.355mg | 0.45mg | 7% |
| Cholesterol | 0mg | 12mg | 4% |
| Vitamin C | 1.4mg | 2% | |
| Net carbs | 11.4g | 48.8g | N/A |
| Vitamin D | 0IU | 1IU | 0% |
| Sugar | 2.62g | 16.8g | N/A |
| Trans fat | 0.2g | N/A | |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0% | |
| Isoleucine | 1.139mg | 0% | |
| Leucine | 1.659mg | 0% | |
| Lysine | 0.937mg | 0% | |
| Methionine | 0.494mg | 0% | |
| Phenylalanine | 1.169mg | 0% | |
| Valine | 1.315mg | 0% | |
| Histidine | 0.632mg | 0% | |
| Omega-3 - EPA | 0.014g | 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:
5 g
Fats:
11 g
Carbs:
50 g
Water:
29.2 g
Other:
4.8 g
| Contains more ProteinProtein | +315.6% |
| Contains more FatsFats | +367.8% |
| Contains more CarbsCarbs | +150% |
| Contains more WaterWater | +517.3% |
| Contains more OtherOther | +58.4% |
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
2.7 g
Monounsaturated fat:
Mono. Fat
2.8 g
Polyunsaturated fat:
Poly. Fat
4.6 g
| Contains more Mono. FatMonounsaturated fat | +561.7% |
| Contains more Poly. FatPolyunsaturated fat | +403% |
| Contains less Sat. FatSaturated fat | -39.4% |
