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Roquefort vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on differences between Roquefort and Sunflower seeds

  • Roquefort is higher in Calcium, yet Sunflower seeds are higher in Copper, Vitamin B1, Vitamin B6, Manganese, Magnesium, Selenium, and Iron.
  • Sunflower seeds covers your daily Copper needs 196% more than Roquefort.
  • Roquefort contains 201 times more Sodium than Sunflower seeds. While Roquefort contains 1809mg of Sodium, Sunflower seeds contain only 9mg.

Food varieties used in this article are Cheese, roquefort and Seeds, sunflower seed kernels, dried.

Infographic

Roquefort 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 21% 199% 8% 21% 11% 57% 168% 236% 3.9% 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 +748.7%
Contains more MagnesiumMagnesium +983.3%
Contains more PotassiumPotassium +608.8%
Contains more IronIron +837.5%
Contains more CopperCopper +5194.1%
Contains more ZincZinc +140.4%
Contains more PhosphorusPhosphorus +68.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +6400%
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% 63% 0% 0% 10% 135% 14% 104% 29% 80% 0% 37% 0%
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 +1994%
Contains more Vitamin B2Vitamin B2 +65.1%
Contains more Vitamin B5Vitamin B5 +53.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3600%
Contains more Vitamin B3Vitamin B3 +1035.6%
Contains more Vitamin B6Vitamin B6 +984.7%
Contains more FolateFolate +363.3%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 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 +732.6%
Contains more OtherOther +112.5%
Contains more FatsFats +68%
Contains more CarbsCarbs +900%
~equal in Protein ~20.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated Fat: Sat. Fat 19.263 g
Monounsaturated Fat: Mono. Fat 8.474 g
Polyunsaturated fat: Poly. Fat 1.32 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 -76.9%
Contains more Mono. FatMonounsaturated Fat +118.6%
Contains more Poly. FatPolyunsaturated fat +1652.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roquefort Sunflower seeds Opinion
Calories 369kcal 584kcal Sunflower seeds
Protein 21.54g 20.78g Roquefort
Fats 30.64g 51.46g Sunflower seeds
Vitamin C 0mg 1.4mg Sunflower seeds
Net carbs 2g 11.4g Sunflower seeds
Carbs 2g 20g Sunflower seeds
Cholesterol 90mg 0mg Sunflower seeds
Magnesium 30mg 325mg Sunflower seeds
Calcium 662mg 78mg Roquefort
Potassium 91mg 645mg Sunflower seeds
Iron 0.56mg 5.25mg Sunflower seeds
Sugar 2.62g Roquefort
Fiber 0g 8.6g Sunflower seeds
Copper 0.034mg 1.8mg Sunflower seeds
Zinc 2.08mg 5mg Sunflower seeds
Phosphorus 392mg 660mg Sunflower seeds
Sodium 1809mg 9mg Sunflower seeds
Vitamin A 1047IU 50IU Roquefort
Vitamin A 294µg 3µg Roquefort
Vitamin E 35.17mg Sunflower seeds
Manganese 0.03mg 1.95mg Sunflower seeds
Selenium 14.5µg 53µg Sunflower seeds
Vitamin B1 0.04mg 1.48mg Sunflower seeds
Vitamin B2 0.586mg 0.355mg Roquefort
Vitamin B3 0.734mg 8.335mg Sunflower seeds
Vitamin B5 1.731mg 1.13mg Roquefort
Vitamin B6 0.124mg 1.345mg Sunflower seeds
Vitamin B12 0.64µg 0µg Roquefort
Folate 49µg 227µg Sunflower seeds
Choline 55.1mg Sunflower seeds
Saturated Fat 19.263g 4.455g Sunflower seeds
Monounsaturated Fat 8.474g 18.528g Sunflower seeds
Polyunsaturated fat 1.32g 23.137g Sunflower seeds
Tryptophan 0.303mg 0.348mg Sunflower seeds
Threonine 0.965mg 0.928mg Roquefort
Isoleucine 1.217mg 1.139mg Roquefort
Leucine 2.114mg 1.659mg Roquefort
Lysine 1.848mg 0.937mg Roquefort
Methionine 0.558mg 0.494mg Roquefort
Phenylalanine 1.023mg 1.169mg Sunflower seeds
Valine 1.614mg 1.315mg Roquefort
Histidine 0.602mg 0.632mg Sunflower seeds
Omega-3 - EPA 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roquefort 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
36%
Roquefort
146%
Sunflower seeds
Minerals Daily Need Coverage Score
80%
Roquefort
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 90mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 1800mg)
Which food is lower in Saturated Fat?
Sunflower seeds
Sunflower seeds is lower in Saturated Fat (difference - 14.808g)
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 - $2)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Roquefort
Roquefort is lower in Sugar (difference - 2.62g)

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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.