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  6. Sunflower seed vs. Port Salut

Sunflower seed vs. Port Salut — In-Depth Nutrition Comparison

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Significant differences between Sunflower seed and Port Salut

  • Sunflower seed has more Vitamin E , Copper, Vitamin B1, Vitamin B6, Manganese, Magnesium, Selenium, and Iron, however, Port Salut is richer in Vitamin B12.
  • Sunflower seed covers your daily Vitamin E needs 233% more than Port Salut.
  • Port Salut has 177 times less Manganese than Sunflower seed. Sunflower seed has 1.95mg of Manganese, while Port Salut has 0.011mg.
  • Sunflower seed contains less Saturated Fat.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Cheese, port de salut.

Infographic

Sunflower seed vs Port Salut 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.
Sunflower seed
Sunflower seed
9
:
1
Port Salut
Port Salut
Contains more Iron +1120.9%
Contains more Magnesium +1254.2%
Contains more Phosphorus +83.3%
Contains more Potassium +374.3%
Contains less Sodium -98.3%
Contains more Zinc +92.3%
Contains more Copper +8081.8%
Contains more Manganese +17627.3%
Contains more Selenium +265.5%
Contains more Calcium +733.3%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Port Salut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 195% 17% 18% 155% 12% 70% 71% 8% 2% 80%
Contains more Iron +1120.9%
Contains more Magnesium +1254.2%
Contains more Phosphorus +83.3%
Contains more Potassium +374.3%
Contains less Sodium -98.3%
Contains more Zinc +92.3%
Contains more Copper +8081.8%
Contains more Manganese +17627.3%
Contains more Selenium +265.5%
Contains more Calcium +733.3%

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.
Sunflower seed
Sunflower seed
8
:
4
Port Salut
Port Salut
Contains more Vitamin E +14554.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +10471.4%
Contains more Vitamin B2 +47.9%
Contains more Vitamin B3 +13791.7%
Contains more Vitamin B5 +438.1%
Contains more Vitamin B6 +2437.7%
Contains more Folate +1161.1%
Contains more Vitamin A +2084%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
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%
Port Salut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 66% 5% 15% 0% 4% 56% 2% 13% 13% 14% 188% 6%
Contains more Vitamin E +14554.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +10471.4%
Contains more Vitamin B2 +47.9%
Contains more Vitamin B3 +13791.7%
Contains more Vitamin B5 +438.1%
Contains more Vitamin B6 +2437.7%
Contains more Folate +1161.1%
Contains more Vitamin A +2084%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Port Salut
Port Salut
Contains more Fats +82.5%
Contains more Carbs +3408.8%
Contains more Other +51.5%
Contains more Protein +14.4%
Contains more Water +860.9%
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
Port Salut
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more Fats +82.5%
Contains more Carbs +3408.8%
Contains more Other +51.5%
Contains more Protein +14.4%
Contains more Water +860.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
0
Port Salut
Port Salut
Contains less Saturated Fat -73.3%
Contains more Monounsaturated Fat +98.4%
Contains more Polyunsaturated fat +3073.8%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Port Salut
62% 35% 3%
Saturated Fat: 16.691 g
Monounsaturated Fat: 9.338 g
Polyunsaturated fat: 0.729 g
Contains less Saturated Fat -73.3%
Contains more Monounsaturated Fat +98.4%
Contains more Polyunsaturated fat +3073.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Port Salut
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 Sunflower seed Port Salut Opinion
Net carbs 11.4g 0.57g Sunflower seed
Protein 20.78g 23.78g Port Salut
Fats 51.46g 28.2g Sunflower seed
Carbs 20g 0.57g Sunflower seed
Calories 584kcal 352kcal Sunflower seed
Sugar 2.62g 0.57g Port Salut
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 650mg Port Salut
Iron 5.25mg 0.43mg Sunflower seed
Magnesium 325mg 24mg Sunflower seed
Phosphorus 660mg 360mg Sunflower seed
Potassium 645mg 136mg Sunflower seed
Sodium 9mg 534mg Sunflower seed
Zinc 5mg 2.6mg Sunflower seed
Copper 1.8mg 0.022mg Sunflower seed
Manganese 1.95mg 0.011mg Sunflower seed
Selenium 53µg 14.5µg Sunflower seed
Vitamin A 50IU 1092IU Port Salut
Vitamin A RAE 3µg 315µg Port Salut
Vitamin E 35.17mg 0.24mg Sunflower seed
Vitamin D 0IU 21IU Port Salut
Vitamin D 0µg 0.5µg Port Salut
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.014mg Sunflower seed
Vitamin B2 0.355mg 0.24mg Sunflower seed
Vitamin B3 8.335mg 0.06mg Sunflower seed
Vitamin B5 1.13mg 0.21mg Sunflower seed
Vitamin B6 1.345mg 0.053mg Sunflower seed
Folate 227µg 18µg Sunflower seed
Vitamin B12 0µg 1.5µg Port Salut
Vitamin K 0µg 2.4µg Port Salut
Tryptophan 0.348mg 0.343mg Sunflower seed
Threonine 0.928mg 0.876mg Sunflower seed
Isoleucine 1.139mg 1.446mg Port Salut
Leucine 1.659mg 2.482mg Port Salut
Lysine 0.937mg 1.987mg Port Salut
Methionine 0.494mg 0.734mg Port Salut
Phenylalanine 1.169mg 1.323mg Port Salut
Valine 1.315mg 1.707mg Port Salut
Histidine 0.632mg 0.686mg Port Salut
Cholesterol 0mg 123mg Sunflower seed
Saturated Fat 4.455g 16.691g Sunflower seed
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 9.338g Sunflower seed
Polyunsaturated fat 23.137g 0.729g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Port Salut
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
156%
Sunflower seed
31%
Port Salut
Minerals Daily Need Coverage Score
207%
Sunflower seed
62%
Port Salut

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 525mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 123mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 12.236g)
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 - $1.9)
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?
Port Salut
Port Salut is lower in Sugar (difference - 2.05g)

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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.