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

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Summary of differences between Cream cheese and Sunflower seed

  • Cream cheese has less Vitamin E , Copper, Vitamin B1, Vitamin B6, Manganese, Selenium, Phosphorus, Magnesium, and Iron than Sunflower seed.
  • Sunflower seed covers your daily need of Vitamin E 229% more than Cream cheese.
  • Cream cheese has 5 times more Saturated Fat than Sunflower seed. While Cream cheese has 20.213g of Saturated Fat, Sunflower seed has only 4.455g.

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

Infographic

Cream cheese vs Sunflower seed 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 Calcium +24.4%
Contains more Iron +4672.7%
Contains more Magnesium +3511.1%
Contains more Phosphorus +516.8%
Contains more Potassium +388.6%
Contains less Sodium -97.1%
Contains more Zinc +900%
Contains more Copper +9900%
Contains more Manganese +17627.3%
Contains more Selenium +516.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +24.4%
Contains more Iron +4672.7%
Contains more Magnesium +3511.1%
Contains more Phosphorus +516.8%
Contains more Potassium +388.6%
Contains less Sodium -97.1%
Contains more Zinc +900%
Contains more Copper +9900%
Contains more Manganese +17627.3%
Contains more Selenium +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.
:
Contains more Vitamin A +2122%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +3989.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +6334.8%
Contains more Vitamin B2 +54.3%
Contains more Vitamin B3 +9059.3%
Contains more Vitamin B5 +118.6%
Contains more Vitamin B6 +2301.8%
Contains more Folate +2422.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 18% 0% 0% 6% 54% 2% 32% 13% 7% 28% 6%
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%
Contains more Vitamin A +2122%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +3989.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +6334.8%
Contains more Vitamin B2 +54.3%
Contains more Vitamin B3 +9059.3%
Contains more Vitamin B5 +118.6%
Contains more Vitamin B6 +2301.8%
Contains more Folate +2422.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1012.5%
Contains more Protein +237.9%
Contains more Fats +49.4%
Contains more Carbs +262.3%
Contains more Other +138.6%
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 Water +1012.5%
Contains more Protein +237.9%
Contains more Fats +49.4%
Contains more Carbs +262.3%
Contains more Other +138.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -78%
Contains more Monounsaturated Fat +108%
Contains more Polyunsaturated fat +1460.1%
66% 29% 5%
Saturated Fat: 20.213 g
Monounsaturated Fat: 8.907 g
Polyunsaturated fat: 1.483 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -78%
Contains more Monounsaturated Fat +108%
Contains more Polyunsaturated fat +1460.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Lactose +∞%
Contains more Sucrose +∞%
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 Starch +∞%
Contains more Lactose +∞%
Contains more Sucrose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cream cheese Sunflower seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Cream cheese Sunflower seed Opinion
Net carbs 5.52g 11.4g Sunflower seed
Protein 6.15g 20.78g Sunflower seed
Fats 34.44g 51.46g Sunflower seed
Carbs 5.52g 20g Sunflower seed
Calories 350kcal 584kcal Sunflower seed
Starch 0.35g Cream cheese
Sugar 3.76g 2.62g Sunflower seed
Fiber 0g 8.6g Sunflower seed
Calcium 97mg 78mg Cream cheese
Iron 0.11mg 5.25mg Sunflower seed
Magnesium 9mg 325mg Sunflower seed
Phosphorus 107mg 660mg Sunflower seed
Potassium 132mg 645mg Sunflower seed
Sodium 314mg 9mg Sunflower seed
Zinc 0.5mg 5mg Sunflower seed
Copper 0.018mg 1.8mg Sunflower seed
Manganese 0.011mg 1.95mg Sunflower seed
Selenium 8.6µg 53µg Sunflower seed
Vitamin A 1111IU 50IU Cream cheese
Vitamin A RAE 308µg 3µg Cream cheese
Vitamin E 0.86mg 35.17mg Sunflower seed
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.023mg 1.48mg Sunflower seed
Vitamin B2 0.23mg 0.355mg Sunflower seed
Vitamin B3 0.091mg 8.335mg Sunflower seed
Vitamin B5 0.517mg 1.13mg Sunflower seed
Vitamin B6 0.056mg 1.345mg Sunflower seed
Folate 9µg 227µg Sunflower seed
Vitamin B12 0.22µg 0µg Cream cheese
Vitamin K 2.1µg 0µg Cream cheese
Tryptophan 0.069mg 0.348mg Sunflower seed
Threonine 0.233mg 0.928mg Sunflower seed
Isoleucine 0.324mg 1.139mg Sunflower seed
Leucine 0.657mg 1.659mg Sunflower seed
Lysine 0.567mg 0.937mg Sunflower seed
Methionine 0.191mg 0.494mg Sunflower seed
Phenylalanine 0.291mg 1.169mg Sunflower seed
Valine 0.395mg 1.315mg Sunflower seed
Histidine 0.175mg 0.632mg Sunflower seed
Cholesterol 101mg 0mg Sunflower seed
Saturated Fat 20.213g 4.455g Sunflower seed
Omega-3 - EPA 0.01g 0.014g Sunflower seed
Omega-3 - DPA 0.02g 0g Cream cheese
Monounsaturated Fat 8.907g 18.528g Sunflower seed
Polyunsaturated fat 1.483g 23.137g Sunflower seed
Omega-6 - Eicosadienoic acid 0.007g 0g Cream cheese
Omega-6 - Linoleic acid 0.807g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream cheese Sunflower seed
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
19%
Cream cheese
156%
Sunflower seed
Minerals Daily Need Coverage Score
21%
Cream cheese
207%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 1.14g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 305mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 101mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 15.758g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.4)
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 glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 20)

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 seed - 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.