Sunflower seeds vs. Submarine sandwich — In-Depth Nutrition Comparison
Compare
Significant differences between sunflower seeds and submarine sandwich
- The amount of vitamin E, copper, vitamin B1, vitamin B6, phosphorus, magnesium, manganese, selenium, iron, and folate in sunflower seeds is higher than in submarine sandwich.
- Sunflower seeds cover your daily vitamin E needs 232% more than submarine sandwich.
- Submarine sandwich has 21 times less copper than sunflower seeds. Sunflower seeds have 1.8mg of copper, while submarine sandwich has 0.084mg.
Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
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.
| Contains more MagnesiumMagnesium | +1525% |
| Contains more PotassiumPotassium | +128.7% |
| Contains more IronIron | +190.1% |
| Contains more CopperCopper | +2042.9% |
| Contains more ZincZinc | +376.2% |
| Contains more PhosphorusPhosphorus | +489.3% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +450.8% |
| Contains more SeleniumSelenium | +166.3% |
| Contains more CalciumCalcium | +119.2% |
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 EVitamin E | +8478% |
| Contains more Vitamin B1Vitamin B1 | +331.5% |
| Contains more Vitamin B2Vitamin B2 | +33% |
| Contains more Vitamin B3Vitamin B3 | +92.8% |
| Contains more Vitamin B5Vitamin B5 | +103.6% |
| Contains more Vitamin B6Vitamin B6 | +562.6% |
| Contains more FolateFolate | +243.9% |
| Contains more CholineCholine | +89.3% |
| Contains more Vitamin CVitamin C | +435.7% |
| Contains more Vitamin AVitamin A | +633.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 0.41mg | 232% |
| Copper | 1.8mg | 0.084mg | 191% |
| Polyunsaturated fat | 23.137g | 1.927g | 141% |
| Vitamin B1 | 1.48mg | 0.343mg | 95% |
| Vitamin B6 | 1.345mg | 0.203mg | 88% |
| Phosphorus | 660mg | 112mg | 78% |
| Magnesium | 325mg | 20mg | 73% |
| Manganese | 1.95mg | 0.354mg | 69% |
| Fats | 51.46g | 10.04g | 64% |
| Selenium | 53µg | 19.9µg | 60% |
| Iron | 5.25mg | 1.81mg | 43% |
| Folate | 227µg | 66µg | 40% |
| Monounsaturated fat | 18.528g | 3.716g | 37% |
| Zinc | 5mg | 1.05mg | 36% |
| Fiber | 8.6g | 1.2g | 30% |
| Vitamin B3 | 8.335mg | 4.323mg | 25% |
| Sodium | 9mg | 575mg | 25% |
| Protein | 20.78g | 10.52g | 21% |
| Calories | 584kcal | 213kcal | 19% |
| Vitamin B5 | 1.13mg | 0.555mg | 12% |
| Potassium | 645mg | 282mg | 11% |
| Cholesterol | 0mg | 27mg | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Calcium | 78mg | 171mg | 9% |
| Vitamin C | 1.4mg | 7.5mg | 7% |
| Vitamin B2 | 0.355mg | 0.267mg | 7% |
| Starch | 15.67g | 6% | |
| Choline | 55.1mg | 29.1mg | 5% |
| Vitamin K | 0µg | 4.5µg | 4% |
| Saturated fat | 4.455g | 3.554g | 4% |
| Fructose | 1.4g | 2% | |
| Vitamin A | 3µg | 22µg | 2% |
| Vitamin D | 0IU | 7IU | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Carbs | 20g | 20.43g | 0% |
| Net carbs | 11.4g | 19.23g | N/A |
| Sugar | 2.62g | 3.18g | N/A |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.348mg | 0.1mg | 0% |
| Threonine | 0.928mg | 0.331mg | 0% |
| Isoleucine | 1.139mg | 0.431mg | 0% |
| Leucine | 1.659mg | 0.752mg | 0% |
| Lysine | 0.937mg | 0.491mg | 0% |
| Methionine | 0.494mg | 0.21mg | 0% |
| Phenylalanine | 1.169mg | 0.431mg | 0% |
| Valine | 1.315mg | 0.501mg | 0% |
| Histidine | 0.632mg | 0.301mg | 0% |
| Omega-3 - EPA | 0.014g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 0g | 0.005g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.004g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.003g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.048g | N/A |
| Omega-6 - Linoleic acid | 1.665g | 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:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +97.5% |
| Contains more FatsFats | +412.5% |
| Contains more OtherOther | +21.2% |
| Contains more WaterWater | +1094.7% |
~equal in
Carbs
~20.43g
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
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
| Contains more Mono. FatMonounsaturated fat | +398.6% |
| Contains more Poly. FatPolyunsaturated fat | +1100.7% |
| Contains less Sat. FatSaturated fat | -20.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
15.67 g
Sucrose:
0 g
Glucose:
1.23 g
Fructose:
1.4 g
Lactose:
0.08 g
Maltose:
0.47 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Galactose
~0g
