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  6. Roquefort vs. Sunflower seeds

Roquefort vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on the 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 cover 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
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 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 0% 98% 0% 0% 10% 135% 14% 104% 29% 80% 0% 37%
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170%
Contains more Vitamin AVitamin A +9700%
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

All nutrients comparison - raw data values

Nutrient Roquefort Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.034mg 1.8mg 196%
Polyunsaturated fat 1.32g 23.137g 145%
Vitamin B1 0.04mg 1.48mg 120%
Vitamin B6 0.124mg 1.345mg 94%
Manganese 0.03mg 1.95mg 83%
Sodium 1809mg 9mg 78%
Magnesium 30mg 325mg 70%
Selenium 14.5µg 53µg 70%
Saturated fat 19.263g 4.455g 67%
Iron 0.56mg 5.25mg 59%
Calcium 662mg 78mg 58%
Vitamin B3 0.734mg 8.335mg 48%
Folate 49µg 227µg 45%
Phosphorus 392mg 660mg 38%
Fiber 0g 8.6g 34%
Fats 30.64g 51.46g 32%
Vitamin A 294µg 3µg 32%
Cholesterol 90mg 0mg 30%
Zinc 2.08mg 5mg 27%
Vitamin B12 0.64µg 0µg 27%
Monounsaturated fat 8.474g 18.528g 25%
Vitamin B2 0.586mg 0.355mg 18%
Potassium 91mg 645mg 16%
Vitamin B5 1.731mg 1.13mg 12%
Calories 369kcal 584kcal 11%
Choline 55.1mg 10%
Carbs 2g 20g 6%
Protein 21.54g 20.78g 2%
Vitamin C 0mg 1.4mg 2%
Net carbs 2g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.303mg 0.348mg 0%
Threonine 0.965mg 0.928mg 0%
Isoleucine 1.217mg 1.139mg 0%
Leucine 2.114mg 1.659mg 0%
Lysine 1.848mg 0.937mg 0%
Methionine 0.558mg 0.494mg 0%
Phenylalanine 1.023mg 1.169mg 0%
Valine 1.614mg 1.315mg 0%
Histidine 0.602mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

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%

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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. 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.