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  6. Blue cheese vs. Sunflower seeds

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

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Significant differences between blue cheese and sunflower seeds

  • Blue cheese has more vitamin B12; however, sunflower seeds are richer in vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, selenium, and iron.
  • Sunflower seeds cover your daily vitamin E needs 233% more than blue cheese.
  • Sunflower seeds contain less saturated fat.

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

Infographic

Blue cheese vs Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
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 +576.9%
Contains more MagnesiumMagnesium +1313%
Contains more PotassiumPotassium +152%
Contains more IronIron +1593.5%
Contains more CopperCopper +4400%
Contains more ZincZinc +88%
Contains more PhosphorusPhosphorus +70.5%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +21566.7%
Contains more SeleniumSelenium +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.
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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
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 +6500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +53%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +13968%
Contains more Vitamin B1Vitamin B1 +5003.4%
Contains more Vitamin B3Vitamin B3 +720.4%
Contains more Vitamin B6Vitamin B6 +710.2%
Contains more FolateFolate +530.6%
Contains more CholineCholine +257.8%
~equal in Vitamin B2 ~0.355mg

All nutrients comparison - raw data values

Nutrient Blue cheese Sunflower seeds DV% diff.
Vitamin E 0.25mg 35.17mg 233%
Copper 0.04mg 1.8mg 196%
Polyunsaturated fat 0.8g 23.137g 149%
Vitamin B1 0.029mg 1.48mg 121%
Vitamin B6 0.166mg 1.345mg 91%
Manganese 0.009mg 1.95mg 84%
Magnesium 23mg 325mg 72%
Selenium 14.5µg 53µg 70%
Saturated fat 18.669g 4.455g 65%
Iron 0.31mg 5.25mg 62%
Vitamin B12 1.22µg 0µg 51%
Sodium 1146mg 9mg 49%
Folate 36µg 227µg 48%
Vitamin B3 1.016mg 8.335mg 46%
Calcium 528mg 78mg 45%
Phosphorus 387mg 660mg 39%
Fats 28.74g 51.46g 35%
Fiber 0g 8.6g 34%
Monounsaturated fat 7.778g 18.528g 27%
Cholesterol 75mg 0mg 25%
Vitamin A 198µg 3µg 22%
Zinc 2.66mg 5mg 21%
Vitamin B5 1.729mg 1.13mg 12%
Calories 353kcal 584kcal 12%
Potassium 256mg 645mg 11%
Choline 15.4mg 55.1mg 7%
Carbs 2.34g 20g 6%
Vitamin D 21IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B2 0.382mg 0.355mg 2%
Vitamin C 0mg 1.4mg 2%
Vitamin K 2.4µg 0µg 2%
Protein 21.4g 20.78g 1%
Net carbs 2.34g 11.4g N/A
Sugar 0.5g 2.62g N/A
Tryptophan 0.312mg 0.348mg 0%
Threonine 0.785mg 0.928mg 0%
Isoleucine 1.124mg 1.139mg 0%
Leucine 1.919mg 1.659mg 0%
Lysine 1.852mg 0.937mg 0%
Methionine 0.584mg 0.494mg 0%
Phenylalanine 1.087mg 1.169mg 0%
Valine 1.556mg 1.315mg 0%
Histidine 0.758mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 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 +796.6%
Contains more OtherOther +68.6%
Contains more FatsFats +79.1%
Contains more CarbsCarbs +754.7%
~equal in Protein ~20.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 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 -76.1%
Contains more Mono. FatMonounsaturated fat +138.2%
Contains more Poly. FatPolyunsaturated fat +2792.1%

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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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.