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Mozzarella vs. Sunflower seed — In-Depth Nutrition Comparison

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Summary of differences between Mozzarella and Sunflower seed

  • Mozzarella has more Calcium, however, Sunflower seed is higher in Vitamin E , Copper, Vitamin B1, Vitamin B6, Magnesium, Selenium, Iron, Folate, and Vitamin B3.
  • Sunflower seed covers your daily need of Vitamin E 233% more than Mozzarella.
  • Mozzarella has 9 times more Calcium than Sunflower seed. While Mozzarella has 731mg of Calcium, Sunflower seed has only 78mg.

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

Infographic

Mozzarella 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +837.2%
Contains more Iron +2000%
Contains more Magnesium +1150%
Contains more Phosphorus +26%
Contains more Potassium +578.9%
Contains less Sodium -43.8%
Contains more Zinc +59.7%
Contains more Copper +6566.7%
Contains more Selenium +237.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +837.2%
Contains more Iron +2000%
Contains more Magnesium +1150%
Contains more Phosphorus +26%
Contains more Potassium +578.9%
Contains less Sodium -43.8%
Contains more Zinc +59.7%
Contains more Copper +6566.7%
Contains more Selenium +237.6%

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 +934%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +23346.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +7300%
Contains more Vitamin B3 +6845.8%
Contains more Vitamin B6 +1581.3%
Contains more Folate +2422.2%
Equal in Vitamin B2 - 0.355
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
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 +934%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +23346.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +7300%
Contains more Vitamin B3 +6845.8%
Contains more Vitamin B6 +1581.3%
Contains more Folate +2422.2%
Equal in Vitamin B2 - 0.355

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +32.3%
Contains more Water +955%
Contains more Fats +200.9%
Contains more Carbs +545.2%
Contains more Other +26.3%
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 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 Protein +32.3%
Contains more Water +955%
Contains more Fats +200.9%
Contains more Carbs +545.2%
Contains more Other +26.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -59%
Contains more Monounsaturated Fat +282.5%
Contains more Polyunsaturated fat +4445.6%
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -59%
Contains more Monounsaturated Fat +282.5%
Contains more Polyunsaturated fat +4445.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mozzarella 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 minerals ok
Rich in vitamins ok
Lower in Sugar ok

All nutrients comparison - raw data values

Nutrient Mozzarella Sunflower seed Opinion
Net carbs 3.1g 11.4g Sunflower seed
Protein 27.5g 20.78g Mozzarella
Fats 17.1g 51.46g Sunflower seed
Carbs 3.1g 20g Sunflower seed
Calories 280kcal 584kcal Sunflower seed
Sugar 1.23g 2.62g Mozzarella
Fiber 0g 8.6g Sunflower seed
Calcium 731mg 78mg Mozzarella
Iron 0.25mg 5.25mg Sunflower seed
Magnesium 26mg 325mg Sunflower seed
Phosphorus 524mg 660mg Sunflower seed
Potassium 95mg 645mg Sunflower seed
Sodium 16mg 9mg Sunflower seed
Zinc 3.13mg 5mg Sunflower seed
Copper 0.027mg 1.8mg Sunflower seed
Manganese 1.95mg Sunflower seed
Selenium 15.7µg 53µg Sunflower seed
Vitamin A 517IU 50IU Mozzarella
Vitamin A RAE 137µg 3µg Mozzarella
Vitamin E 0.15mg 35.17mg Sunflower seed
Vitamin D 13IU 0IU Mozzarella
Vitamin D 0.3µg 0µg Mozzarella
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.02mg 1.48mg Sunflower seed
Vitamin B2 0.34mg 0.355mg Sunflower seed
Vitamin B3 0.12mg 8.335mg Sunflower seed
Vitamin B5 1.13mg Sunflower seed
Vitamin B6 0.08mg 1.345mg Sunflower seed
Folate 9µg 227µg Sunflower seed
Vitamin B12 0.92µg 0µg Mozzarella
Vitamin K 1.8µg 0µg Mozzarella
Tryptophan 0.348mg Sunflower seed
Threonine 0.928mg Sunflower seed
Isoleucine 1.139mg Sunflower seed
Leucine 1.659mg Sunflower seed
Lysine 0.937mg Sunflower seed
Methionine 0.494mg Sunflower seed
Phenylalanine 1.169mg Sunflower seed
Valine 1.315mg Sunflower seed
Histidine 0.632mg Sunflower seed
Cholesterol 54mg 0mg Sunflower seed
Saturated Fat 10.867g 4.455g Sunflower seed
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 4.844g 18.528g Sunflower seed
Polyunsaturated fat 0.509g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella 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
23%
Mozzarella
156%
Sunflower seed
Minerals Daily Need Coverage Score
66%
Mozzarella
207%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 6.412g)
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 - $0.4)
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 Sugar?
Mozzarella
Mozzarella is lower in Sugar (difference - 1.39g)

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.