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  6. American cheese vs. Sunflower seeds

American cheese vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are American cheese and sunflower seeds different?

  • American cheese is higher in calcium and vitamin B12; however, sunflower seeds are richer in vitamin E, copper, vitamin B1, vitamin B6, manganese, and magnesium.
  • Daily need coverage for vitamin E for sunflower seeds is 229% higher.
  • Sunflower seeds have less sodium.

Cheese, pasteurized process, American, without added vitamin D and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

American cheese vs Sunflower seeds 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 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
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%
Contains more CalciumCalcium +1239.7%
Contains more MagnesiumMagnesium +1150%
Contains more PotassiumPotassium +388.6%
Contains more IronIron +733.3%
Contains more CopperCopper +3813%
Contains more ZincZinc +100.8%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +4656.1%
Contains more SeleniumSelenium +162.4%
~equal in Phosphorus ~660mg

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 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
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%
Contains more Vitamin AVitamin A +8233.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4296.3%
Contains more Vitamin B1Vitamin B1 +9766.7%
Contains more Vitamin B2Vitamin B2 +51.7%
Contains more Vitamin B3Vitamin B3 +10867.1%
Contains more Vitamin B5Vitamin B5 +180.4%
Contains more Vitamin B6Vitamin B6 +2390.7%
Contains more FolateFolate +2737.5%
Contains more CholineCholine +52.2%

All nutrients comparison - raw data values

Nutrient American cheese Sunflower seeds DV% diff.
Vitamin E 0.8mg 35.17mg 229%
Copper 0.046mg 1.8mg 195%
Polyunsaturated fat 1.286g 23.137g 146%
Vitamin B1 0.015mg 1.48mg 122%
Vitamin B6 0.054mg 1.345mg 99%
Calcium 1045mg 78mg 97%
Manganese 0.041mg 1.95mg 83%
Sodium 1671mg 9mg 72%
Magnesium 26mg 325mg 71%
Vitamin B12 1.5µg 0µg 63%
Saturated fat 18.057g 4.455g 62%
Selenium 20.2µg 53µg 60%
Iron 0.63mg 5.25mg 58%
Folate 8µg 227µg 55%
Vitamin B3 0.076mg 8.335mg 52%
Fiber 0g 8.6g 34%
Cholesterol 100mg 0mg 33%
Fats 31.79g 51.46g 30%
Vitamin A 250µg 3µg 27%
Monounsaturated fat 8.236g 18.528g 26%
Zinc 2.49mg 5mg 23%
Potassium 132mg 645mg 15%
Vitamin B5 0.403mg 1.13mg 15%
Calories 371kcal 584kcal 11%
Vitamin B2 0.234mg 0.355mg 9%
Protein 18.13g 20.78g 5%
Carbs 3.7g 20g 5%
Vitamin D 0.6µg 0µg 3%
Phosphorus 641mg 660mg 3%
Vitamin D 23IU 0IU 3%
Choline 36.2mg 55.1mg 3%
Vitamin K 2.6µg 0µg 2%
Vitamin C 0mg 1.4mg 2%
Net carbs 3.7g 11.4g N/A
Sugar 2.26g 2.62g N/A
Trans fat 1.144g N/A
Tryptophan 0.232mg 0.348mg 0%
Threonine 0.772mg 0.928mg 0%
Isoleucine 0.938mg 1.139mg 0%
Leucine 1.716mg 1.659mg 0%
Lysine 1.516mg 0.937mg 0%
Methionine 0.475mg 0.494mg 0%
Phenylalanine 0.939mg 1.169mg 0%
Valine 1.187mg 1.315mg 0%
Histidine 0.546mg 0.632mg 0%
Omega-3 - EPA 0.012g 0.014g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g 0g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
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 WaterWater +737.4%
Contains more OtherOther +123.4%
Contains more ProteinProtein +14.6%
Contains more FatsFats +61.9%
Contains more CarbsCarbs +440.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -75.3%
Contains more Mono. FatMonounsaturated fat +125%
Contains more Poly. FatPolyunsaturated fat +1699.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
~equal in Starch ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

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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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Sunflower seeds - 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.