Mozzarella vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between mozzarella and sunflower seeds

Mozzarella has more calcium; however, sunflower seeds are higher in vitamin E, copper, vitamin B1, vitamin B6, magnesium, selenium, iron, folate, and fats.
Sunflower seeds cover your daily need for vitamin E 233% more than mozzarella.
Mozzarella has 9 times more calcium than sunflower seeds. While mozzarella has 731mg of calcium, sunflower seeds have only 78mg.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Mozzarella

Sunflower seeds

Contains more CalciumCalcium

+837.2%

Contains more MagnesiumMagnesium	+1150%
Contains more PotassiumPotassium	+578.9%
Contains more IronIron	+2000%
Contains more CopperCopper	+6566.7%
Contains more ZincZinc	+59.7%
Contains more PhosphorusPhosphorus	+26%
Contains less SodiumSodium	-43.8%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+237.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Mozzarella

Sunflower seeds

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+4466.7%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+23346.7%
Contains more Vitamin B1Vitamin B1	+7300%
Contains more Vitamin B3Vitamin B3	+6845.8%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+1581.3%
Contains more FolateFolate	+2422.2%

~equal in Vitamin B2 ~0.355mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	0.15mg	35.17mg	233%
Copper	0.027mg	1.8mg	197%
Polyunsaturated fat	0.509g	23.137g	151%
Vitamin B1	0.02mg	1.48mg	122%
Vitamin B6	0.08mg	1.345mg	97%
Manganese		1.95mg	85%
Magnesium	26mg	325mg	71%
Selenium	15.7µg	53µg	68%
Calcium	731mg	78mg	65%
Iron	0.25mg	5.25mg	63%
Folate	9µg	227µg	55%
Fats	17.1g	51.46g	53%
Vitamin B3	0.12mg	8.335mg	51%
Vitamin B12	0.92µg	0µg	38%
Fiber	0g	8.6g	34%
Monounsaturated fat	4.844g	18.528g	34%
Saturated fat	10.867g	4.455g	29%
Vitamin B5		1.13mg	23%
Phosphorus	524mg	660mg	19%
Cholesterol	54mg	0mg	18%
Zinc	3.13mg	5mg	17%
Potassium	95mg	645mg	16%
Calories	280kcal	584kcal	15%
Vitamin A	137µg	3µg	15%
Protein	27.5g	20.78g	13%
Choline	18.4mg	55.1mg	7%
Carbs	3.1g	20g	6%
Vitamin C	0mg	1.4mg	2%
Vitamin D*	13 IU	0 IU	2%
Vitamin D	0.3µg	0µg	2%
Vitamin K	1.8µg	0µg	2%
Vitamin B2	0.34mg	0.355mg	1%
Protein per 100 calories	9.8g	3.6g	N/A
Calories per 10 g protein	102kcal	281kcal	N/A
Weight per 100 calories	36g	17g	N/A
Unsaturated / Saturated Fat ratio	0.49	9.4	N/A
Net carbs	3.1g	11.4g	N/A
Sugar	1.23g	2.62g	N/A
Sodium	16mg	9mg	0%
Tryptophan		0.348mg	0%
Threonine		0.928mg	0%
Isoleucine		1.139mg	0%
Leucine		1.659mg	0%
Lysine		0.937mg	0%
Methionine		0.494mg	0%
Phenylalanine		1.169mg	0%
Valine		1.315mg	0%
Histidine		0.632mg	0%
Omega-3 (EPA)	0g	0.014g	N/A