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Romano cheese vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between Romano cheese and Sunflower seeds

  • Romano cheese is richer in Calcium, yet Sunflower seeds are richer in Vitamin E, Copper, Vitamin B1, Vitamin B6, Manganese, Selenium, and Magnesium.
  • Daily need coverage for Vitamin E from Sunflower seeds is 233% higher.
  • Romano cheese contains 159 times more Sodium than Sunflower seeds. Romano cheese contains 1433mg of Sodium, while Sunflower seeds contain 9mg.

Food types used in this article are Cheese, romano and Seeds, sunflower seed kernels, dried.

Infographic

Romano cheese vs Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 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 +1264.1%
Contains more PhosphorusPhosphorus +15.2%
Contains more MagnesiumMagnesium +692.7%
Contains more PotassiumPotassium +650%
Contains more IronIron +581.8%
Contains more CopperCopper +5900%
Contains more ZincZinc +93.8%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +9650%
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% 25% 4.6% 15% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
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 +730%
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 +15191.3%
Contains more Vitamin B1Vitamin B1 +3900%
Contains more Vitamin B3Vitamin B3 +10724.7%
Contains more Vitamin B5Vitamin B5 +166.5%
Contains more Vitamin B6Vitamin B6 +1482.4%
Contains more FolateFolate +3142.9%
Contains more CholineCholine +257.8%
~equal in Vitamin B2 ~0.355mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 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 +53%
Contains more WaterWater +553.5%
Contains more OtherOther +121.8%
Contains more FatsFats +91%
Contains more CarbsCarbs +451%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated Fat: Sat. Fat 17.115 g
Monounsaturated Fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 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 -74%
Contains more Mono. FatMonounsaturated Fat +136.4%
Contains more Poly. FatPolyunsaturated fat +3801.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Romano cheese 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 Romano cheese Sunflower seeds Opinion
Calories 387kcal 584kcal Sunflower seeds
Protein 31.8g 20.78g Romano cheese
Fats 26.94g 51.46g Sunflower seeds
Vitamin C 0mg 1.4mg Sunflower seeds
Net carbs 3.63g 11.4g Sunflower seeds
Carbs 3.63g 20g Sunflower seeds
Cholesterol 104mg 0mg Sunflower seeds
Vitamin D 20IU 0IU Romano cheese
Magnesium 41mg 325mg Sunflower seeds
Calcium 1064mg 78mg Romano cheese
Potassium 86mg 645mg Sunflower seeds
Iron 0.77mg 5.25mg Sunflower seeds
Sugar 0.73g 2.62g Romano cheese
Fiber 0g 8.6g Sunflower seeds
Copper 0.03mg 1.8mg Sunflower seeds
Zinc 2.58mg 5mg Sunflower seeds
Phosphorus 760mg 660mg Romano cheese
Sodium 1433mg 9mg Sunflower seeds
Vitamin A 415IU 50IU Romano cheese
Vitamin A 96µg 3µg Romano cheese
Vitamin E 0.23mg 35.17mg Sunflower seeds
Vitamin D 0.5µg 0µg Romano cheese
Manganese 0.02mg 1.95mg Sunflower seeds
Selenium 14.5µg 53µg Sunflower seeds
Vitamin B1 0.037mg 1.48mg Sunflower seeds
Vitamin B2 0.37mg 0.355mg Romano cheese
Vitamin B3 0.077mg 8.335mg Sunflower seeds
Vitamin B5 0.424mg 1.13mg Sunflower seeds
Vitamin B6 0.085mg 1.345mg Sunflower seeds
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 0µg Romano cheese
Folate 7µg 227µg Sunflower seeds
Choline 15.4mg 55.1mg Sunflower seeds
Saturated Fat 17.115g 4.455g Sunflower seeds
Monounsaturated Fat 7.838g 18.528g Sunflower seeds
Polyunsaturated fat 0.593g 23.137g Sunflower seeds
Tryptophan 0.429mg 0.348mg Romano cheese
Threonine 1.171mg 0.928mg Romano cheese
Isoleucine 1.685mg 1.139mg Romano cheese
Leucine 3.071mg 1.659mg Romano cheese
Lysine 2.941mg 0.937mg Romano cheese
Methionine 0.852mg 0.494mg Romano cheese
Phenylalanine 1.71mg 1.169mg Romano cheese
Valine 2.183mg 1.315mg Romano cheese
Histidine 1.231mg 0.632mg Romano cheese
Omega-3 - EPA 0g 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese 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
27%
Romano cheese
146%
Sunflower seeds
Minerals Daily Need Coverage Score
106%
Romano cheese
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 1424mg)
Which food is lower in Saturated Fat?
Sunflower seeds
Sunflower seeds is lower in Saturated Fat (difference - 12.66g)
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 - $3)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 1.89g)
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.