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  6. Mozzarella vs. Sunflower seeds

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 vitamin B3.
  • 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.

Infographic

Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
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 +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 SeleniumSelenium +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.
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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
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% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin AVitamin A +4466.7%
Contains more Vitamin DVitamin D +∞%
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 B6Vitamin B6 +1581.3%
Contains more FolateFolate +2422.2%
Contains more CholineCholine +199.5%
~equal in Vitamin B2 ~0.355mg

All nutrients comparison - raw data values

Nutrient Mozzarella Sunflower seeds 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 D 13IU 0IU 2%
Vitamin C 0mg 1.4mg 2%
Vitamin K 1.8µg 0µg 2%
Vitamin D 0.3µg 0µg 2%
Vitamin B2 0.34mg 0.355mg 1%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +32.3%
Contains more WaterWater +955%
Contains more FatsFats +200.9%
Contains more CarbsCarbs +545.2%
Contains more OtherOther +26.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 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 -59%
Contains more Mono. FatMonounsaturated fat +282.5%
Contains more Poly. FatPolyunsaturated fat +4445.6%

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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 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.