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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.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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 +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.
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 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% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 CarbsCarbs +191%
Contains more OtherOther +25.4%
Contains more ProteinProtein +112%
Contains more FatsFats +105.8%
Contains more WaterWater +47.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 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 more Mono. FatMonounsaturated fat +79%
Contains more Poly. FatPolyunsaturated fat +152.4%
~equal in Saturated fat ~4.455g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese sandwich Sunflower seeds
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Cheese sandwich Sunflower seeds 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich 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
32%
Cheese sandwich
146%
Sunflower seeds
Minerals Daily Need Coverage Score
85%
Cheese sandwich
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 830mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 34)
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?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Cheese sandwich
Cheese sandwich is lower in Saturated fat (difference - 0.326g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $1.6)

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.