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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 B12, and Vitamin B2, yet Sunflower seed is higher in Copper, Vitamin B1, Manganese, Vitamin B6, Selenium, Magnesium, and Iron.
  • Sunflower seed's daily need coverage for Copper is 191% more.
  • Brunost has 10000000 times more Vitamin B12 than Sunflower seed. While Brunost has 2.42µg of Vitamin B12, Sunflower seed has only 0µg.
  • The amount of Saturated Fat in Sunflower seed is lower.

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 Phosphorus +48.6%
Contains less Sodium -98.5%
Contains more Zinc +338.6%
Contains more Copper +2150%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 120% 20% 50% 191% 125% 79% 32% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Calcium +412.8%
Contains more Potassium +118.4%
Contains more Iron +909.6%
Contains more Magnesium +364.3%
Contains more Phosphorus +48.6%
Contains less Sodium -98.5%
Contains more Zinc +338.6%
Contains more Copper +2150%

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 0% 0% 0% 79% 319% 16% 202% 63% 4% 303% 0%
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 +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%

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 Sodium ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Brunost Sunflower seed Opinion
Net carbs 42.65g 11.4g Brunost
Protein 9.65g 20.78g Sunflower seed
Fats 29.51g 51.46g Sunflower seed
Carbs 42.65g 20g Brunost
Calories 466kcal 584kcal Sunflower seed
Starch g g
Fructose g g
Sugar g 2.62g Brunost
Fiber 0g 8.6g Sunflower seed
Calcium 400mg 78mg Brunost
Iron 0.52mg 5.25mg Sunflower seed
Magnesium 70mg 325mg Sunflower seed
Phosphorus 444mg 660mg Sunflower seed
Potassium 1409mg 645mg Brunost
Sodium 600mg 9mg Sunflower seed
Zinc 1.14mg 5mg Sunflower seed
Copper 0.08mg 1.8mg Sunflower seed
Vitamin A 1113IU 50IU Brunost
Vitamin E mg 35.17mg Sunflower seed
Vitamin D IU 0IU Sunflower seed
Vitamin D µg 0µg Sunflower seed
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.315mg 1.48mg Sunflower seed
Vitamin B2 1.382mg 0.355mg Brunost
Vitamin B3 0.813mg 8.335mg Sunflower seed
Vitamin B5 3.351mg 1.13mg Brunost
Vitamin B6 0.271mg 1.345mg Sunflower seed
Folate 5µg 227µg Sunflower seed
Vitamin B12 2.42µg 0µg Brunost
Vitamin K µg 0µg Sunflower seed
Tryptophan 0.135mg 0.348mg Sunflower seed
Threonine 0.393mg 0.928mg Sunflower seed
Isoleucine 0.519mg 1.139mg Sunflower seed
Leucine 0.992mg 1.659mg Sunflower seed
Lysine 0.814mg 0.937mg Sunflower seed
Methionine 0.318mg 0.494mg Sunflower seed
Phenylalanine 0.54mg 1.169mg Sunflower seed
Valine 0.765mg 1.315mg Sunflower seed
Histidine 0.293mg 0.632mg Sunflower seed
Cholesterol 94mg 0mg Sunflower seed
Trans Fat g g
Saturated Fat 19.16g 4.455g Sunflower seed
Monounsaturated Fat 7.879g 18.528g Sunflower seed
Polyunsaturated fat 0.938g 23.137g Sunflower seed

Which food is preferable for your diet?

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

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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

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 591mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 94mg)
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.

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.