Cheese sandwich vs. Sunflower seeds — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
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
Saturated fat:
Sat. Fat
4.129 g
Monounsaturated fat:
Mono. Fat
10.351 g
Polyunsaturated fat:
Poly. Fat
9.166 g
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.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
146%
Minerals Daily Need Coverage Score
85%
207%
Comparison summary
Which food is lower in Cholesterol?
Sunflower seeds is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 830mg)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Cheese sandwich is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Cheese sandwich is lower in Saturated fat (difference - 0.326g)
Which food is cheaper?
Cheese sandwich is cheaper (difference - $1.6)