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Brunost vs Sunflower seed - In-Depth Nutrition Comparison

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What are the differences between Brunost and Sunflower seed?

  • Brunost is higher in Vitamin B2, yet Sunflower seed is higher in Copper, Vitamin B12, Vitamin B1, Manganese, Vitamin B6, Selenium, Magnesium, and Iron.
  • Sunflower seed's daily need coverage for Copper is 191% more.
  • Brunost has 4 times more Saturated Fat than Sunflower seed. While Brunost has 19.16g of Saturated Fat, Sunflower seed has only 4.455g.

We used Cheese, gjetost and Seeds, sunflower seed kernels, dried types in this article.

Infographic

Brunost vs Sunflower seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +412.8%
Contains more Potassium +118.4%
Contains more Iron +909.6%
Contains more Magnesium +364.3%
Contains more Copper +2150%
Contains more Zinc +338.6%
Contains more Phosphorus +48.6%
Contains less Sodium -98.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 120% 125% 50% 27% 32% 191% 79%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Contains more Calcium +412.8%
Contains more Potassium +118.4%
Contains more Iron +909.6%
Contains more Magnesium +364.3%
Contains more Copper +2150%
Contains more Zinc +338.6%
Contains more Phosphorus +48.6%
Contains less Sodium -98.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +2126%
Contains more Vitamin B2 +289.3%
Contains more Vitamin B5 +196.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +369.8%
Contains more Vitamin B3 +925.2%
Contains more Vitamin B6 +396.3%
Contains more Folate +4440%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 67% 0% 0% 79% 319% 16% 202% 63% 303% 0% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Contains more Vitamin A +2126%
Contains more Vitamin B2 +289.3%
Contains more Vitamin B5 +196.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +369.8%
Contains more Vitamin B3 +925.2%
Contains more Vitamin B6 +396.3%
Contains more Folate +4440%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
87
Brunost
156
Sunflower seed
Mineral Summary Score
80
Brunost
191
Sunflower seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
58%
Brunost
125%
Sunflower seed
Carbohydrates
43%
Brunost
20%
Sunflower seed
Fats
136%
Brunost
238%
Sunflower seed

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brunost Sunflower seed
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brunost Sunflower seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 591mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 14.705g)
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 - $1.4)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 2.62g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Brunost Sunflower seed Opinion
Calories 466 584 Sunflower seed
Protein 9.65 20.78 Sunflower seed
Fats 29.51 51.46 Sunflower seed
Vitamin C 0 1.4 Sunflower seed
Net carbs 42.650001525878906 11.399999618530273 Brunost
Carbs 42.65 20 Brunost
Cholesterol 94 0 Sunflower seed
Vitamin D 0 Sunflower seed
Iron 0.52 5.25 Sunflower seed
Calcium 400 78 Brunost
Potassium 1409 645 Brunost
Magnesium 70 325 Sunflower seed
Sugar 2.62 Brunost
Fiber 0 8.6 Sunflower seed
Copper 0.08 1.8 Sunflower seed
Zinc 1.14 5 Sunflower seed
Starch
Phosphorus 444 660 Sunflower seed
Sodium 600 9 Sunflower seed
Vitamin A 1113 50 Brunost
Vitamin E 35.17 Sunflower seed
Vitamin D 0 Sunflower seed
Vitamin B1 0.315 1.48 Sunflower seed
Vitamin B2 1.382 0.355 Brunost
Vitamin B3 0.813 8.335 Sunflower seed
Vitamin B5 3.351 1.13 Brunost
Vitamin B6 0.271 1.345 Sunflower seed
Vitamin B12 2.42 0 Brunost
Vitamin K 0 Sunflower seed
Folate 5 227 Sunflower seed
Trans Fat
Saturated Fat 19.16 4.455 Sunflower seed
Monounsaturated Fat 7.879 18.528 Sunflower seed
Polyunsaturated fat 0.938 23.137 Sunflower seed
Tryptophan 0.135 0.348 Sunflower seed
Threonine 0.393 0.928 Sunflower seed
Isoleucine 0.519 1.139 Sunflower seed
Leucine 0.992 1.659 Sunflower seed
Lysine 0.814 0.937 Sunflower seed
Methionine 0.318 0.494 Sunflower seed
Phenylalanine 0.54 1.169 Sunflower seed
Valine 0.765 1.315 Sunflower seed
Histidine 0.293 0.632 Sunflower seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.