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  6. Brunost vs. Sunflower seed

Brunost vs. Sunflower seed — In-Depth Nutrition Comparison

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What are the differences between Brunost and Sunflower seed?

  • Brunost is higher in Vitamin B12, and Vitamin B2, yet Sunflower seed is higher in Copper, Vitamin B1, Manganese, Vitamin B6, Selenium, Magnesium, and Iron.
  • Sunflower seed's daily need coverage for Copper is 191% more.
  • The amount of Saturated Fat in Sunflower seed is lower.

We used Cheese, gjetost and Seeds, sunflower seed kernels, dried types in this article.

Infographic

Brunost vs Sunflower seed 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.
Brunost
Brunost
2
:
8
Sunflower seed
Sunflower seed
Contains more Calcium +412.8%
Contains more Potassium +118.4%
Contains more Iron +909.6%
Contains more Magnesium +364.3%
Contains more Phosphorus +48.6%
Contains less Sodium -98.5%
Contains more Zinc +338.6%
Contains more Copper +2150%
Contains more Manganese +4775%
Contains more Selenium +265.5%
Brunost
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 120% 20% 50% 191% 125% 79% 32% 27% 6% 80%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +412.8%
Contains more Potassium +118.4%
Contains more Iron +909.6%
Contains more Magnesium +364.3%
Contains more Phosphorus +48.6%
Contains less Sodium -98.5%
Contains more Zinc +338.6%
Contains more Copper +2150%
Contains more Manganese +4775%
Contains more Selenium +265.5%

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.
Brunost
Brunost
4
:
8
Sunflower seed
Sunflower seed
Contains more Vitamin A +2126%
Contains more Vitamin B2 +289.3%
Contains more Vitamin B5 +196.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +369.8%
Contains more Vitamin B3 +925.2%
Contains more Vitamin B6 +396.3%
Contains more Folate +4440%
Brunost
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 0% 0% 0% 79% 319% 16% 202% 63% 4% 303% 0%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin A +2126%
Contains more Vitamin B2 +289.3%
Contains more Vitamin B5 +196.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +369.8%
Contains more Vitamin B3 +925.2%
Contains more Vitamin B6 +396.3%
Contains more Folate +4440%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brunost
Brunost
3
:
2
Sunflower seed
Sunflower seed
Contains more Carbs +113.3%
Contains more Water +184.1%
Contains more Other +56.8%
Contains more Protein +115.3%
Contains more Fats +74.4%
Brunost
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more Carbs +113.3%
Contains more Water +184.1%
Contains more Other +56.8%
Contains more Protein +115.3%
Contains more Fats +74.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brunost
Brunost
0
:
3
Sunflower seed
Sunflower seed
Contains less Saturated Fat -76.7%
Contains more Monounsaturated Fat +135.2%
Contains more Polyunsaturated fat +2366.6%
Brunost
68% 28% 3%
Saturated Fat: 19.16 g
Monounsaturated Fat: 7.879 g
Polyunsaturated fat: 0.938 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -76.7%
Contains more Monounsaturated Fat +135.2%
Contains more Polyunsaturated fat +2366.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brunost Sunflower seed
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok

All nutrients comparison - raw data values

Nutrient Brunost Sunflower seed Opinion
Net carbs 42.65g 11.4g Brunost
Protein 9.65g 20.78g Sunflower seed
Fats 29.51g 51.46g Sunflower seed
Carbs 42.65g 20g Brunost
Calories 466kcal 584kcal Sunflower seed
Sugar 2.62g Brunost
Fiber 0g 8.6g Sunflower seed
Calcium 400mg 78mg Brunost
Iron 0.52mg 5.25mg Sunflower seed
Magnesium 70mg 325mg Sunflower seed
Phosphorus 444mg 660mg Sunflower seed
Potassium 1409mg 645mg Brunost
Sodium 600mg 9mg Sunflower seed
Zinc 1.14mg 5mg Sunflower seed
Copper 0.08mg 1.8mg Sunflower seed
Manganese 0.04mg 1.95mg Sunflower seed
Selenium 14.5µg 53µg Sunflower seed
Vitamin A 1113IU 50IU Brunost
Vitamin A RAE 334µg 3µg Brunost
Vitamin E 35.17mg Sunflower seed
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.315mg 1.48mg Sunflower seed
Vitamin B2 1.382mg 0.355mg Brunost
Vitamin B3 0.813mg 8.335mg Sunflower seed
Vitamin B5 3.351mg 1.13mg Brunost
Vitamin B6 0.271mg 1.345mg Sunflower seed
Folate 5µg 227µg Sunflower seed
Vitamin B12 2.42µg 0µg Brunost
Tryptophan 0.135mg 0.348mg Sunflower seed
Threonine 0.393mg 0.928mg Sunflower seed
Isoleucine 0.519mg 1.139mg Sunflower seed
Leucine 0.992mg 1.659mg Sunflower seed
Lysine 0.814mg 0.937mg Sunflower seed
Methionine 0.318mg 0.494mg Sunflower seed
Phenylalanine 0.54mg 1.169mg Sunflower seed
Valine 0.765mg 1.315mg Sunflower seed
Histidine 0.293mg 0.632mg Sunflower seed
Cholesterol 94mg 0mg Sunflower seed
Saturated Fat 19.16g 4.455g Sunflower seed
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 7.879g 18.528g Sunflower seed
Polyunsaturated fat 0.938g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brunost Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
87%
Brunost
156%
Sunflower seed
Minerals Daily Need Coverage Score
72%
Brunost
207%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 591mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 14.705g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 7)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 2.62g)

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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/nutrients
  2. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.