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  6. Sunflower seeds vs. Vermicelli

Sunflower seeds vs. Vermicelli — In-Depth Nutrition Comparison

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Significant differences between sunflower seeds and vermicelli

  • The amount of vitamin E, vitamin B1, vitamin B6, phosphorus, magnesium, folate, vitamin B3, selenium, iron, and vitamin B2 in sunflower seeds is higher than in vermicelli.
  • Sunflower seeds cover your daily vitamin E needs 231% more than vermicelli.
  • Vermicelli has a higher glycemic index. The glycemic index of vermicelli is 35, while the glycemic index of sunflower seeds is 20.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Vermicelli, made from soy.

Infographic

Sunflower seeds vs Vermicelli 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.
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 1.4% 17% 0.26% 68% 639% 116% 8.6% 0.52% 0% 147%
Contains more MagnesiumMagnesium +16150%
Contains more CalciumCalcium +41.8%
Contains more PotassiumPotassium +21400%
Contains more IronIron +190.1%
Contains more ZincZinc +17.9%
Contains more PhosphorusPhosphorus +3200%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +96.3%
Contains less SodiumSodium -55.6%
~equal in Copper ~1.916mg

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 0% 0.67% 10% 0% 0% 0% 0% 0% 0% 0% 9.5% 0% 97%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +6796.1%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +221.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Vermicelli DV% diff.
Vitamin E 35.17mg 0.51mg 231%
Polyunsaturated fat 23.137g 0.041g 154%
Vitamin B1 1.48mg 0mg 123%
Vitamin B6 1.345mg 0mg 103%
Phosphorus 660mg 20mg 91%
Manganese 1.95mg 85%
Fats 51.46g 0.1g 79%
Magnesium 325mg 2mg 77%
Folate 227µg 0µg 57%
Vitamin B3 8.335mg 0mg 52%
Selenium 53µg 27µg 47%
Monounsaturated fat 18.528g 0.013g 46%
Iron 5.25mg 1.81mg 43%
Protein 20.78g 0.1g 41%
Vitamin B2 0.355mg 0mg 27%
Vitamin B5 1.13mg 23%
Choline 55.1mg 177mg 22%
Carbs 20g 82.32g 21%
Saturated fat 4.455g 0.014g 20%
Fiber 8.6g 3.9g 19%
Potassium 645mg 3mg 19%
Calories 584kcal 331kcal 13%
Copper 1.8mg 1.916mg 13%
Zinc 5mg 4.24mg 7%
Vitamin K 0µg 3.8µg 3%
Calcium 78mg 55mg 2%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 78.42g N/A
Sugar 2.62g 17.44g N/A
Sodium 9mg 4mg 0%
Vitamin A 3µg 2µg 0%
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 0g 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
82% 12% 6%
Protein: 0.1 g
Fats: 0.1 g
Carbs: 82.32 g
Water: 11.9 g
Other: 5.58 g
Contains more ProteinProtein +20680%
Contains more FatsFats +51360%
Contains more CarbsCarbs +311.6%
Contains more WaterWater +151.6%
Contains more OtherOther +84.2%

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
21% 19% 60%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.041 g
Contains more Mono. FatMonounsaturated fat +142423.1%
Contains more Poly. FatPolyunsaturated fat +56331.7%
Contains less Sat. FatSaturated fat -99.7%

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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. Vermicelli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169884/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.