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  6. Cream cheese vs. Sunflower seeds

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

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Summary of differences between cream cheese and sunflower seeds

  • Cream cheese has less vitamin E, copper, vitamin B1, vitamin B6, manganese, selenium, phosphorus, magnesium, and iron than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 229% more than cream cheese.
  • Cream cheese has 5 times more saturated fat than sunflower seeds. While cream cheese has 20.213g of saturated fat, sunflower seeds have only 4.455g.
  • The glycemic index of sunflower seeds is higher.

These are the specific foods used in this comparison Cheese, cream and Seeds, sunflower seed kernels, dried.

Infographic

Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
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 +24.4%
Contains more MagnesiumMagnesium +3511.1%
Contains more PotassiumPotassium +388.6%
Contains more IronIron +4672.7%
Contains more CopperCopper +9900%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +516.8%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +17627.3%
Contains more SeleniumSelenium +516.3%

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.
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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
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 +10166.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3989.5%
Contains more Vitamin B1Vitamin B1 +6334.8%
Contains more Vitamin B2Vitamin B2 +54.3%
Contains more Vitamin B3Vitamin B3 +9059.3%
Contains more Vitamin B5Vitamin B5 +118.6%
Contains more Vitamin B6Vitamin B6 +2301.8%
Contains more FolateFolate +2422.2%
Contains more CholineCholine +102.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cream cheese Sunflower seeds DV% diff.
Vitamin E 0.86mg 35.17mg 229%
Copper 0.018mg 1.8mg 198%
Polyunsaturated fat 1.483g 23.137g 144%
Vitamin B1 0.023mg 1.48mg 121%
Vitamin B6 0.056mg 1.345mg 99%
Manganese 0.011mg 1.95mg 84%
Selenium 8.6µg 53µg 81%
Phosphorus 107mg 660mg 79%
Magnesium 9mg 325mg 75%
Saturated fat 20.213g 4.455g 72%
Iron 0.11mg 5.25mg 64%
Folate 9µg 227µg 55%
Vitamin B3 0.091mg 8.335mg 52%
Zinc 0.5mg 5mg 41%
Cholesterol 101mg 0mg 34%
Vitamin A 308µg 3µg 34%
Fiber 0g 8.6g 34%
Protein 6.15g 20.78g 29%
Fats 34.44g 51.46g 26%
Monounsaturated fat 8.907g 18.528g 24%
Potassium 132mg 645mg 15%
Sodium 314mg 9mg 13%
Calories 350kcal 584kcal 12%
Vitamin B5 0.517mg 1.13mg 12%
Vitamin B2 0.23mg 0.355mg 10%
Vitamin B12 0.22µg 0µg 9%
Choline 27.2mg 55.1mg 5%
Carbs 5.52g 20g 5%
Vitamin K 2.1µg 0µg 2%
Calcium 97mg 78mg 2%
Vitamin C 0mg 1.4mg 2%
Net carbs 5.52g 11.4g N/A
Sugar 3.76g 2.62g N/A
Starch 0.35g 0%
Tryptophan 0.069mg 0.348mg 0%
Threonine 0.233mg 0.928mg 0%
Isoleucine 0.324mg 1.139mg 0%
Leucine 0.657mg 1.659mg 0%
Lysine 0.567mg 0.937mg 0%
Methionine 0.191mg 0.494mg 0%
Phenylalanine 0.291mg 1.169mg 0%
Valine 0.395mg 1.315mg 0%
Histidine 0.175mg 0.632mg 0%
Omega-3 - EPA 0.01g 0.014g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A
Omega-6 - Linoleic acid 0.807g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 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 +1012.5%
Contains more ProteinProtein +237.9%
Contains more FatsFats +49.4%
Contains more CarbsCarbs +262.3%
Contains more OtherOther +138.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 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 -78%
Contains more Mono. FatMonounsaturated fat +108%
Contains more Poly. FatPolyunsaturated fat +1460.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 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 StarchStarch +∞%
Contains more LactoseLactose +∞%
Contains more SucroseSucrose +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.