Sunflower seed vs. Mozzarella — In-Depth Nutrition Comparison
Compare
Summary of differences between Sunflower seed and Mozzarella
- Sunflower seed has more Vitamin E , Copper, Vitamin B1, Vitamin B6, Magnesium, Selenium, Iron, Folate, and Vitamin B3, however, Mozzarella is higher in Calcium.
- Sunflower seed covers your daily need of Vitamin E 233% more than Mozzarella.
- Sunflower seed has 74 times more Vitamin B1 than Mozzarella. While Sunflower seed has 1.48mg of Vitamin B1, Mozzarella has only 0.02mg.
These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Cheese, mozzarella, low sodium.
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
Iron
+2000%
Contains
more
Magnesium
+1150%
Contains
more
Phosphorus
+26%
Contains
more
Potassium
+578.9%
Contains
less
Sodium
-43.8%
Contains
more
Zinc
+59.7%
Contains
more
Copper
+6566.7%
Contains
more
Selenium
+237.6%
Contains
more
Calcium
+837.2%
Contains
more
Iron
+2000%
Contains
more
Magnesium
+1150%
Contains
more
Phosphorus
+26%
Contains
more
Potassium
+578.9%
Contains
less
Sodium
-43.8%
Contains
more
Zinc
+59.7%
Contains
more
Copper
+6566.7%
Contains
more
Selenium
+237.6%
Contains
more
Calcium
+837.2%
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 E
+23346.7%
Contains
more
Vitamin C
+∞%
Contains
more
Vitamin B1
+7300%
Contains
more
Vitamin B3
+6845.8%
Contains
more
Vitamin B6
+1581.3%
Contains
more
Folate
+2422.2%
Contains
more
Vitamin A
+934%
Contains
more
Vitamin D
+∞%
Contains
more
Vitamin B12
+∞%
Contains
more
Vitamin K
+∞%
Equal in Vitamin B2 - 0.34
Contains
more
Vitamin E
+23346.7%
Contains
more
Vitamin C
+∞%
Contains
more
Vitamin B1
+7300%
Contains
more
Vitamin B3
+6845.8%
Contains
more
Vitamin B6
+1581.3%
Contains
more
Folate
+2422.2%
Contains
more
Vitamin A
+934%
Contains
more
Vitamin D
+∞%
Contains
more
Vitamin B12
+∞%
Contains
more
Vitamin K
+∞%
Equal in Vitamin B2 - 0.34
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Fats
+200.9%
Contains
more
Carbs
+545.2%
Contains
more
Other
+26.3%
Contains
more
Protein
+32.3%
Contains
more
Water
+955%
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
27.5 g
Fats:
17.1 g
Carbs:
3.1 g
Water:
49.9 g
Other:
2.4 g
Contains
more
Fats
+200.9%
Contains
more
Carbs
+545.2%
Contains
more
Other
+26.3%
Contains
more
Protein
+32.3%
Contains
more
Water
+955%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-59%
Contains
more
Monounsaturated Fat
+282.5%
Contains
more
Polyunsaturated fat
+4445.6%
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Saturated Fat:
10.867 g
Monounsaturated Fat:
4.844 g
Polyunsaturated fat:
0.509 g
Contains
less
Saturated Fat
-59%
Contains
more
Monounsaturated Fat
+282.5%
Contains
more
Polyunsaturated fat
+4445.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Cholesterol |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 11.4g | 3.1g |
|
| Protein | 20.78g | 27.5g |
|
| Fats | 51.46g | 17.1g |
|
| Carbs | 20g | 3.1g |
|
| Calories | 584kcal | 280kcal |
|
| Sugar | 2.62g | 1.23g |
|
| Fiber | 8.6g | 0g |
|
| Calcium | 78mg | 731mg |
|
| Iron | 5.25mg | 0.25mg |
|
| Magnesium | 325mg | 26mg |
|
| Phosphorus | 660mg | 524mg |
|
| Potassium | 645mg | 95mg |
|
| Sodium | 9mg | 16mg |
|
| Zinc | 5mg | 3.13mg |
|
| Copper | 1.8mg | 0.027mg |
|
| Manganese | 1.95mg |
|
|
| Selenium | 53µg | 15.7µg |
|
| Vitamin A | 50IU | 517IU |
|
| Vitamin A RAE | 3µg | 137µg |
|
| Vitamin E | 35.17mg | 0.15mg |
|
| Vitamin D | 0IU | 13IU |
|
| Vitamin D | 0µg | 0.3µg |
|
| Vitamin C | 1.4mg | 0mg |
|
| Vitamin B1 | 1.48mg | 0.02mg |
|
| Vitamin B2 | 0.355mg | 0.34mg |
|
| Vitamin B3 | 8.335mg | 0.12mg |
|
| Vitamin B5 | 1.13mg |
|
|
| Vitamin B6 | 1.345mg | 0.08mg |
|
| Folate | 227µg | 9µg |
|
| Vitamin B12 | 0µg | 0.92µg |
|
| Vitamin K | 0µg | 1.8µg |
|
| Tryptophan | 0.348mg |
|
|
| Threonine | 0.928mg |
|
|
| Isoleucine | 1.139mg |
|
|
| Leucine | 1.659mg |
|
|
| Lysine | 0.937mg |
|
|
| Methionine | 0.494mg |
|
|
| Phenylalanine | 1.169mg |
|
|
| Valine | 1.315mg |
|
|
| Histidine | 0.632mg |
|
|
| Cholesterol | 0mg | 54mg |
|
| Saturated Fat | 4.455g | 10.867g |
|
| Omega-3 - EPA | 0.014g | 0g |
|
| Monounsaturated Fat | 18.528g | 4.844g |
|
| Polyunsaturated fat | 23.137g | 0.509g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
156%
23%
Minerals Daily Need Coverage Score
207%
66%
Comparison summary
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Sunflower seed is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Sunflower seed is lower in Saturated Fat (difference - 6.412g)
Which food is lower in glycemic index?
Sunflower seed is lower in glycemic index (difference - 7)
Which food is cheaper?
Sunflower seed is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Mozzarella is lower in Sugar (difference - 1.39g)