Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sunflower seeds
  5. Compare
  6. Sunflower seeds vs. Sweet roll

Sunflower seeds vs. Sweet roll — In-Depth Nutrition Comparison

Compare

Important differences between sunflower seeds and sweet roll

  • Sweet roll has less vitamin E, copper, vitamin B1, vitamin B6, phosphorus, magnesium, manganese, selenium, iron, and zinc.
  • Sunflower seeds' daily need coverage for vitamin E is 221% more.
  • Sunflower seeds have 20 times more copper than sweet roll. Sunflower seeds have 1.8mg of copper, while sweet roll has 0.088mg.
  • Sweet roll has a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Sunflower seeds vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +1811.8%
Contains more PotassiumPotassium +481.1%
Contains more IronIron +228.1%
Contains more CopperCopper +1945.5%
Contains more ZincZinc +747.5%
Contains more PhosphorusPhosphorus +768.4%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +550%
Contains more SeleniumSelenium +211.8%
~equal in Calcium ~72mg

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% 1% 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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin EVitamin E +1667.3%
Contains more Vitamin B1Vitamin B1 +356.8%
Contains more Vitamin B2Vitamin B2 +34%
Contains more Vitamin B3Vitamin B3 +249.6%
Contains more Vitamin B5Vitamin B5 +178.3%
Contains more Vitamin B6Vitamin B6 +1157%
Contains more FolateFolate +215.3%
Contains more CholineCholine +33.4%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin AVitamin A +1966.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Sweet roll DV% diff.
Vitamin E 35.17mg 1.99mg 221%
Copper 1.8mg 0.088mg 190%
Polyunsaturated fat 23.137g 7.473g 104%
Vitamin B1 1.48mg 0.324mg 96%
Vitamin B6 1.345mg 0.107mg 95%
Phosphorus 660mg 76mg 83%
Magnesium 325mg 17mg 73%
Manganese 1.95mg 0.3mg 72%
Selenium 53µg 17µg 65%
Fats 51.46g 16.4g 54%
Iron 5.25mg 1.6mg 46%
Zinc 5mg 0.59mg 40%
Folate 227µg 72µg 39%
Vitamin B3 8.335mg 2.384mg 37%
Monounsaturated fat 18.528g 4.797g 34%
Protein 20.78g 6.2g 29%
Fiber 8.6g 2.4g 25%
Cholesterol 0mg 66mg 22%
Potassium 645mg 111mg 16%
Vitamin B5 1.13mg 0.406mg 14%
Sodium 9mg 304mg 13%
Calories 584kcal 372kcal 11%
Carbs 20g 50.9g 10%
Vitamin B2 0.355mg 0.265mg 7%
Vitamin A 3µg 62µg 7%
Vitamin B12 0µg 0.14µg 6%
Saturated fat 4.455g 3.079g 6%
Vitamin K 0µg 4.4µg 4%
Choline 55.1mg 41.3mg 3%
Calcium 78mg 72mg 1%
Vitamin C 1.4mg 2mg 1%
Net carbs 11.4g 48.5g N/A
Sugar 2.62g 31.73g N/A
Tryptophan 0.348mg 0.074mg 0%
Threonine 0.928mg 0.211mg 0%
Isoleucine 1.139mg 0.259mg 0%
Leucine 1.659mg 0.458mg 0%
Lysine 0.937mg 0.243mg 0%
Methionine 0.494mg 0.117mg 0%
Phenylalanine 1.169mg 0.3mg 0%
Valine 1.315mg 0.291mg 0%
Histidine 0.632mg 0.145mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0g 0.004g N/A

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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more ProteinProtein +235.2%
Contains more FatsFats +213.8%
Contains more OtherOther +78.2%
Contains more CarbsCarbs +154.5%
Contains more WaterWater +424.3%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains more Mono. FatMonounsaturated fat +286.2%
Contains more Poly. FatPolyunsaturated fat +209.6%
Contains less Sat. FatSaturated fat -30.9%

People also compare

Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds
Sweet roll
Sweet roll vs Waffle
Waffle
Sweet roll
Sweet roll vs Baking powder
Baking powder
Sweet roll
Sweet roll vs Baker's yeast
Baker's yeast

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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.