Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Brunost vs. Sunflower seeds — In-Depth Nutrition Comparison

Compare

What are the differences between Brunost and Sunflower seeds?

  • Brunost is higher in Vitamin B12, and Vitamin B2, yet Sunflower seeds are higher in Copper, Vitamin B1, Manganese, Vitamin B6, Selenium, Magnesium, and Iron.
  • Sunflower seeds' daily need coverage for Copper is 191% more.
  • The amount of Saturated Fat in Sunflower seeds are lower.

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

Infographic

Brunost 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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 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 +412.8%
Contains more PotassiumPotassium +118.4%
Contains more MagnesiumMagnesium +364.3%
Contains more IronIron +909.6%
Contains more CopperCopper +2150%
Contains more ZincZinc +338.6%
Contains more PhosphorusPhosphorus +48.6%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +4775%
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% 67% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
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% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin AVitamin A +2126%
Contains more Vitamin B2Vitamin B2 +289.3%
Contains more Vitamin B5Vitamin B5 +196.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +369.8%
Contains more Vitamin B3Vitamin B3 +925.2%
Contains more Vitamin B6Vitamin B6 +396.3%
Contains more FolateFolate +4440%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 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 CarbsCarbs +113.3%
Contains more WaterWater +184.1%
Contains more OtherOther +56.8%
Contains more ProteinProtein +115.3%
Contains more FatsFats +74.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 28% 3%
Saturated Fat: Sat. Fat 19.16 g
Monounsaturated Fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 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 -76.7%
Contains more Mono. FatMonounsaturated Fat +135.2%
Contains more Poly. FatPolyunsaturated fat +2366.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brunost Sunflower seeds Opinion
Calories 466kcal 584kcal Sunflower seeds
Protein 9.65g 20.78g Sunflower seeds
Fats 29.51g 51.46g Sunflower seeds
Vitamin C 0mg 1.4mg Sunflower seeds
Net carbs 42.65g 11.4g Brunost
Carbs 42.65g 20g Brunost
Cholesterol 94mg 0mg Sunflower seeds
Magnesium 70mg 325mg Sunflower seeds
Calcium 400mg 78mg Brunost
Potassium 1409mg 645mg Brunost
Iron 0.52mg 5.25mg Sunflower seeds
Sugar 2.62g Brunost
Fiber 0g 8.6g Sunflower seeds
Copper 0.08mg 1.8mg Sunflower seeds
Zinc 1.14mg 5mg Sunflower seeds
Phosphorus 444mg 660mg Sunflower seeds
Sodium 600mg 9mg Sunflower seeds
Vitamin A 1113IU 50IU Brunost
Vitamin A 334µg 3µg Brunost
Vitamin E 35.17mg Sunflower seeds
Manganese 0.04mg 1.95mg Sunflower seeds
Selenium 14.5µg 53µg Sunflower seeds
Vitamin B1 0.315mg 1.48mg Sunflower seeds
Vitamin B2 1.382mg 0.355mg Brunost
Vitamin B3 0.813mg 8.335mg Sunflower seeds
Vitamin B5 3.351mg 1.13mg Brunost
Vitamin B6 0.271mg 1.345mg Sunflower seeds
Vitamin B12 2.42µg 0µg Brunost
Folate 5µg 227µg Sunflower seeds
Choline 55.1mg Sunflower seeds
Saturated Fat 19.16g 4.455g Sunflower seeds
Monounsaturated Fat 7.879g 18.528g Sunflower seeds
Polyunsaturated fat 0.938g 23.137g Sunflower seeds
Tryptophan 0.135mg 0.348mg Sunflower seeds
Threonine 0.393mg 0.928mg Sunflower seeds
Isoleucine 0.519mg 1.139mg Sunflower seeds
Leucine 0.992mg 1.659mg Sunflower seeds
Lysine 0.814mg 0.937mg Sunflower seeds
Methionine 0.318mg 0.494mg Sunflower seeds
Phenylalanine 0.54mg 1.169mg Sunflower seeds
Valine 0.765mg 1.315mg Sunflower seeds
Histidine 0.293mg 0.632mg Sunflower seeds
Omega-3 - EPA 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brunost Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
81%
Brunost
146%
Sunflower seeds
Minerals Daily Need Coverage Score
72%
Brunost
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 591mg)
Which food is lower in Saturated Fat?
Sunflower seeds
Sunflower seeds is lower in Saturated Fat (difference - 14.705g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 7)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $1.4)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 2.62g)

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