Cheese sandwich vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are cheese sandwich and sunflower seeds different?

Sunflower seeds have more copper, vitamin B1, vitamin B6, magnesium, selenium, folate, phosphorus, manganese, and zinc than cheese sandwich.
Daily need coverage for copper for sunflower seeds is 182% higher.
Cheese sandwich contains 93 times more sodium than sunflower seeds. While cheese sandwich contains 839mg of sodium, sunflower seeds contain only 9mg.
Sunflower seeds have a lower glycemic index (20) than cheese sandwich (54).

Crackers, wheat, sandwich, with cheese filling and Seeds, sunflower seed kernels, dried are the varieties used in this article.

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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.

Cheese sandwich

Sunflower seeds

Contains more CalciumCalcium

+161.5%

Contains more MagnesiumMagnesium	+501.9%
Contains more PotassiumPotassium	+110.8%
Contains more IronIron	+100.4%
Contains more CopperCopper	+1025%
Contains more ZincZinc	+474.7%
Contains more PhosphorusPhosphorus	+72.8%
Contains less SodiumSodium	-98.9%
Contains more ManganeseManganese	+80.1%
Contains more SeleniumSelenium	+118.1%

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.

Cheese sandwich

Sunflower seeds

Contains more Vitamin AVitamin A	+600%
Contains more Vitamin B2Vitamin B2	+20.3%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin B1Vitamin B1	+313.4%
Contains more Vitamin B3Vitamin B3	+161.7%
Contains more Vitamin B5Vitamin B5	+81.7%
Contains more Vitamin B6Vitamin B6	+415.3%
Contains more FolateFolate	+254.7%

~equal in Vitamin C ~1.4mg

~equal in Vitamin D ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E		35.17mg	234%
Copper	0.16mg	1.8mg	182%
Vitamin B1	0.358mg	1.48mg	94%
Polyunsaturated fat	9.166g	23.137g	93%
Vitamin B6	0.261mg	1.345mg	83%
Magnesium	54mg	325mg	65%
Selenium	24.3µg	53µg	52%
Fats	25g	51.46g	41%
Folate	64µg	227µg	41%
Phosphorus	382mg	660mg	40%
Manganese	1.083mg	1.95mg	38%
Zinc	0.87mg	5mg	38%
Sodium	839mg	9mg	36%
Iron	2.62mg	5.25mg	33%
Vitamin B3	3.185mg	8.335mg	32%
Protein	9.8g	20.78g	22%
Fiber	3.1g	8.6g	22%
Monounsaturated fat	10.351g	18.528g	20%
Calcium	204mg	78mg	13%
Carbs	58.2g	20g	13%
Potassium	306mg	645mg	10%
Choline		55.1mg	10%
Vitamin B5	0.622mg	1.13mg	10%
Vitamin B2	0.427mg	0.355mg	6%
Vitamin B12	0.12µg	0µg	5%
Calories	497kcal	584kcal	4%
Vitamin A	21µg	3µg	2%
Cholesterol	7mg	0mg	2%
Saturated fat	4.129g	4.455g	1%
Vitamin C	1.5mg	1.4mg	0%
Net carbs	55.1g	11.4g	N/A
Sugar		2.62g	N/A
Tryptophan	0.13mg	0.348mg	0%
Threonine	0.298mg	0.928mg	0%
Isoleucine	0.383mg	1.139mg	0%
Leucine	0.698mg	1.659mg	0%
Lysine	0.344mg	0.937mg	0%
Methionine	0.167mg	0.494mg	0%
Phenylalanine	0.472mg	1.169mg	0%
Valine	0.438mg	1.315mg	0%
Histidine	0.219mg	0.632mg	0%
Omega-3 - EPA	0g	0.014g	N/A