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  6. Parmigiano-Reggiano vs. Sunflower seeds

Parmigiano-Reggiano vs. Sunflower seeds — In-Depth Nutrition Comparison

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Significant differences between Parmigiano-Reggiano and Sunflower seeds

  • Parmigiano-Reggiano has more Calcium, and Vitamin B12, however, Sunflower seeds are richer in Vitamin E, Copper, Vitamin B1, Vitamin B6, Manganese, Magnesium, and Selenium.
  • Sunflower seeds covers your daily Vitamin E needs 233% more than Parmigiano-Reggiano.
  • Sunflower seeds contain less Sodium.

Specific food types used in this comparison are Cheese, parmesan, dry grated, reduced fat and Seeds, sunflower seed kernels, dried.

Infographic

Parmigiano-Reggiano 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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
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 +1321.8%
Contains more MagnesiumMagnesium +755.3%
Contains more PotassiumPotassium +416%
Contains more IronIron +483.3%
Contains more CopperCopper +656.3%
Contains more ZincZinc +29.2%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +2194.1%
Contains more SeleniumSelenium +199.4%
~equal in Phosphorus ~660mg

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% 36% 3.4% 12% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
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 +1110%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +36.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +20588.2%
Contains more Vitamin B1Vitamin B1 +5003.4%
Contains more Vitamin B3Vitamin B3 +7211.4%
Contains more Vitamin B5Vitamin B5 +247.7%
Contains more Vitamin B6Vitamin B6 +2644.9%
Contains more FolateFolate +2170%
Contains more CholineCholine +166.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 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 WaterWater +969.8%
Contains more OtherOther +165%
Contains more FatsFats +157.3%
Contains more CarbsCarbs +1359.9%
~equal in Protein ~20.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated Fat: Sat. Fat 13.317 g
Monounsaturated Fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 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 -66.5%
Contains more Mono. FatMonounsaturated Fat +203.8%
Contains more Poly. FatPolyunsaturated fat +4908%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Sunflower seeds Opinion
Calories 265kcal 584kcal Sunflower seeds
Protein 20g 20.78g Sunflower seeds
Fats 20g 51.46g Sunflower seeds
Vitamin C 0mg 1.4mg Sunflower seeds
Net carbs 1.37g 11.4g Sunflower seeds
Carbs 1.37g 20g Sunflower seeds
Cholesterol 88mg 0mg Sunflower seeds
Vitamin D 15IU 0IU Parmigiano-Reggiano
Magnesium 38mg 325mg Sunflower seeds
Calcium 1109mg 78mg Parmigiano-Reggiano
Potassium 125mg 645mg Sunflower seeds
Iron 0.9mg 5.25mg Sunflower seeds
Sugar 0g 2.62g Parmigiano-Reggiano
Fiber 0g 8.6g Sunflower seeds
Copper 0.238mg 1.8mg Sunflower seeds
Zinc 3.87mg 5mg Sunflower seeds
Phosphorus 729mg 660mg Parmigiano-Reggiano
Sodium 1529mg 9mg Sunflower seeds
Vitamin A 605IU 50IU Parmigiano-Reggiano
Vitamin A 160µg 3µg Parmigiano-Reggiano
Vitamin E 0.17mg 35.17mg Sunflower seeds
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Manganese 0.085mg 1.95mg Sunflower seeds
Selenium 17.7µg 53µg Sunflower seeds
Vitamin B1 0.029mg 1.48mg Sunflower seeds
Vitamin B2 0.486mg 0.355mg Parmigiano-Reggiano
Vitamin B3 0.114mg 8.335mg Sunflower seeds
Vitamin B5 0.325mg 1.13mg Sunflower seeds
Vitamin B6 0.049mg 1.345mg Sunflower seeds
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg 0µg Parmigiano-Reggiano
Folate 10µg 227µg Sunflower seeds
Choline 20.7mg 55.1mg Sunflower seeds
Saturated Fat 13.317g 4.455g Sunflower seeds
Monounsaturated Fat 6.098g 18.528g Sunflower seeds
Polyunsaturated fat 0.462g 23.137g Sunflower seeds
Tryptophan 0.24mg 0.348mg Sunflower seeds
Threonine 1.519mg 0.928mg Parmigiano-Reggiano
Isoleucine 1.2mg 1.139mg Parmigiano-Reggiano
Leucine 2.983mg 1.659mg Parmigiano-Reggiano
Lysine 2.459mg 0.937mg Parmigiano-Reggiano
Methionine 0.369mg 0.494mg Sunflower seeds
Phenylalanine 1.604mg 1.169mg Parmigiano-Reggiano
Valine 1.498mg 1.315mg Parmigiano-Reggiano
Histidine 0.752mg 0.632mg Parmigiano-Reggiano
Omega-3 - EPA 0g 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Parmigiano-Reggiano
146%
Sunflower seeds
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 1520mg)
Which food is lower in Saturated Fat?
Sunflower seeds
Sunflower seeds is lower in Saturated Fat (difference - 8.862g)
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 - $1.6)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 2.62g)
Which food is richer in vitamins?
?
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

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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.