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  6. Wheat flour, whole-grain, soft wheat vs. Seeds, sunflower seed kernels, dry roasted, without salt

Wheat flour, whole-grain, soft wheat vs. Seeds, sunflower seed kernels, dry roasted, without salt — In-Depth Nutrition Comparison

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What are the main differences between wheat flour, whole-grain, soft wheat and seeds, sunflower seed kernels, dry roasted, without salt?

  • Wheat flour, whole-grain, soft wheat is richer in manganese, while seeds, sunflower seed kernels, dry roasted, without salt is higher in vitamin E, copper, selenium, vitamin B5, phosphorus, folate, vitamin B6, and zinc.
  • Seeds, sunflower seed kernels, dry roasted, without salt's daily need coverage for vitamin E is 170% higher.
  • Seeds, sunflower seed kernels, dry roasted, without salt has 2 times less manganese than wheat flour, whole-grain, soft wheat. Wheat flour, whole-grain, soft wheat has 3.399mg of manganese, while seeds, sunflower seed kernels, dry roasted, without salt has 2.11mg.
  • Wheat flour, whole-grain, soft wheat is lower in saturated fat.

We used Wheat flour, whole-grain, soft wheat and Seeds, sunflower seed kernels, dry roasted, without salt types in this comparison.

Infographic

Wheat flour, whole-grain, soft wheat vs Seeds, sunflower seed kernels, dry roasted, without salt 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 84% 9.9% 35% 139% 158% 81% 138% 0.39% 443% 69%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 92% 21% 75% 143% 610% 144% 495% 0.39% 275% 433%
Contains more ManganeseManganese +61.1%
Contains more MagnesiumMagnesium +10.3%
Contains more CalciumCalcium +112.1%
Contains more PotassiumPotassium +115.7%
Contains more CopperCopper +285.3%
Contains more ZincZinc +78.7%
Contains more PhosphorusPhosphorus +257.6%
Contains more SeleniumSelenium +524.4%
~equal in Iron ~3.8mg
~equal in Sodium ~3mg

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 0% 0% 11% 0% 74% 43% 100% 61% 44% 0% 4.8% 21%
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 4.7% 0% 522% 0% 27% 57% 132% 423% 186% 0% 6.8% 178%
Contains more Vitamin B1Vitamin B1 +180.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4824.5%
Contains more Vitamin B2Vitamin B2 +30.9%
Contains more Vitamin B3Vitamin B3 +31.7%
Contains more Vitamin B5Vitamin B5 +596.5%
Contains more Vitamin B6Vitamin B6 +320.9%
Contains more Vitamin KVitamin K +42.1%
Contains more FolateFolate +746.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat flour, whole-grain, soft wheat Seeds, sunflower seed kernels, dry roasted, without salt DV% diff.
Polyunsaturated fat 1.167g 32.884g 211%
Vitamin E 0.53mg 26.1mg 170%
Copper 0.475mg 1.83mg 151%
Selenium 12.7µg 79.3µg 121%
Vitamin B5 1.011mg 7.042mg 121%
Phosphorus 323mg 1155mg 119%
Fats 1.95g 49.8g 74%
Manganese 3.399mg 2.11mg 56%
Folate 28µg 237µg 52%
Vitamin B6 0.191mg 0.804mg 47%
Monounsaturated fat 0.283g 9.505g 23%
Saturated fat 0.43g 5.219g 22%
Zinc 2.96mg 5.29mg 21%
Protein 9.61g 19.33g 19%
Carbs 74.48g 24.07g 17%
Vitamin B1 0.297mg 0.106mg 16%
Calories 332kcal 582kcal 13%
Potassium 394mg 850mg 13%
Vitamin B3 5.347mg 7.042mg 11%
Fiber 13.1g 11.1g 8%
Calcium 33mg 70mg 4%
Vitamin B2 0.188mg 0.246mg 4%
Choline 31.2mg 55.1mg 4%
Magnesium 117mg 129mg 3%
Vitamin C 0mg 1.4mg 2%
Iron 3.71mg 3.8mg 1%
Vitamin K 1.9µg 2.7µg 1%
Net carbs 61.38g 12.97g N/A
Sugar 1.02g 2.73g N/A
Sodium 3mg 3mg 0%
Tryptophan 0.295mg 0%
Threonine 0.788mg 0%
Isoleucine 0.967mg 0%
Leucine 1.408mg 0%
Lysine 0.795mg 0%
Methionine 0.42mg 0%
Phenylalanine 0.992mg 0%
Valine 1.116mg 0%
Histidine 0.536mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 2% 74% 12%
Protein: 9.61 g
Fats: 1.95 g
Carbs: 74.48 g
Water: 12.42 g
Other: 1.54 g
19% 50% 24% 6%
Protein: 19.33 g
Fats: 49.8 g
Carbs: 24.07 g
Water: 1.2 g
Other: 5.6 g
Contains more CarbsCarbs +209.4%
Contains more WaterWater +935%
Contains more ProteinProtein +101.1%
Contains more FatsFats +2453.8%
Contains more OtherOther +263.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 15% 62%
Saturated fat: Sat. Fat 0.43 g
Monounsaturated fat: Mono. Fat 0.283 g
Polyunsaturated fat: Poly. Fat 1.167 g
11% 20% 69%
Saturated fat: Sat. Fat 5.219 g
Monounsaturated fat: Mono. Fat 9.505 g
Polyunsaturated fat: Poly. Fat 32.884 g
Contains less Sat. FatSaturated fat -91.8%
Contains more Mono. FatMonounsaturated fat +3258.7%
Contains more Poly. FatPolyunsaturated fat +2717.8%

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. Wheat flour, whole-grain, soft wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168944/nutrients
  2. Seeds, sunflower seed kernels, dry roasted, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170563/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.