Cheese vs. Sunflower seeds — In-Depth Nutrition Comparison
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A recap on differences between cheese and sunflower seeds
- Cheese is higher in calcium, yet sunflower seeds are higher in vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, iron, and vitamin B3.
- Sunflower seeds cover your daily vitamin E needs 230% more than cheese.
- Cheese contains 9 times more calcium than sunflower seeds. While cheese contains 710mg of calcium, sunflower seeds contain only 78mg.
- The amount of saturated fat in sunflower seeds is lower.
- The glycemic index of cheese is lower.
Food varieties used in this article are Cheese, cheddar and Seeds, sunflower seed kernels, dried.
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.
| Contains more CalciumCalcium | +810.3% |
| Contains more MagnesiumMagnesium | +1103.7% |
| Contains more PotassiumPotassium | +748.7% |
| Contains more IronIron | +3650% |
| Contains more CopperCopper | +5900% |
| Contains more ZincZinc | +37.4% |
| Contains more PhosphorusPhosphorus | +45.1% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +7122.2% |
| Contains more SeleniumSelenium | +86% |
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 | +10900% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +20.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +4853.5% |
| Contains more Vitamin B1Vitamin B1 | +5003.4% |
| Contains more Vitamin B3Vitamin B3 | +14027.1% |
| Contains more Vitamin B5Vitamin B5 | +175.6% |
| Contains more Vitamin B6Vitamin B6 | +1937.9% |
| Contains more FolateFolate | +740.7% |
| Contains more CholineCholine | +233.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.87 g
Fats:
33.31 g
Carbs:
3.09 g
Water:
37.02 g
Other:
3.71 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more WaterWater | +682.7% |
| Contains more OtherOther | +22.4% |
| Contains more FatsFats | +54.5% |
| Contains more CarbsCarbs | +547.2% |
~equal in
Protein
~20.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
18.867 g
Monounsaturated fat:
Mono. Fat
9.246 g
Polyunsaturated fat:
Poly. Fat
1.421 g
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 | -76.4% |
| Contains more Mono. FatMonounsaturated fat | +100.4% |
| Contains more Poly. FatPolyunsaturated fat | +1528.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.26 g
Fructose:
0 g
Lactose:
0.12 g
Maltose:
0 g
Galactose:
0.1 g
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Starch
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 0.71mg | 35.17mg | 230% |
| Copper | 0.03mg | 1.8mg | 197% |
| Polyunsaturated fat | 1.421g | 23.137g | 145% |
| Vitamin B1 | 0.029mg | 1.48mg | 121% |
| Vitamin B6 | 0.066mg | 1.345mg | 98% |
| Manganese | 0.027mg | 1.95mg | 84% |
| Magnesium | 27mg | 325mg | 71% |
| Saturated fat | 18.867g | 4.455g | 66% |
| Iron | 0.14mg | 5.25mg | 64% |
| Calcium | 710mg | 78mg | 63% |
| Vitamin B3 | 0.059mg | 8.335mg | 52% |
| Folate | 27µg | 227µg | 50% |
| Vitamin B12 | 1.1µg | 0µg | 46% |
| Selenium | 28.5µg | 53µg | 45% |
| Vitamin A | 330µg | 3µg | 36% |
| Fiber | 0g | 8.6g | 34% |
| Cholesterol | 99mg | 0mg | 33% |
| Phosphorus | 455mg | 660mg | 29% |
| Sodium | 653mg | 9mg | 28% |
| Fats | 33.31g | 51.46g | 28% |
| Monounsaturated fat | 9.246g | 18.528g | 23% |
| Potassium | 76mg | 645mg | 17% |
| Vitamin B5 | 0.41mg | 1.13mg | 14% |
| Zinc | 3.64mg | 5mg | 12% |
| Calories | 404kcal | 584kcal | 9% |
| Choline | 16.5mg | 55.1mg | 7% |
| Vitamin B2 | 0.428mg | 0.355mg | 6% |
| Carbs | 3.09g | 20g | 6% |
| Protein | 22.87g | 20.78g | 4% |
| Vitamin D | 0.6µg | 0µg | 3% |
| Vitamin D | 24IU | 0IU | 3% |
| Vitamin K | 2.4µg | 0µg | 2% |
| Vitamin C | 0mg | 1.4mg | 2% |
| Net carbs | 3.09g | 11.4g | N/A |
| Sugar | 0.48g | 2.62g | N/A |
| Trans fat | 0.917g | N/A | |
| Tryptophan | 0.547mg | 0.348mg | 0% |
| Threonine | 1.044mg | 0.928mg | 0% |
| Isoleucine | 1.206mg | 1.139mg | 0% |
| Leucine | 1.939mg | 1.659mg | 0% |
| Lysine | 1.025mg | 0.937mg | 0% |
| Methionine | 0.547mg | 0.494mg | 0% |
| Phenylalanine | 1.074mg | 1.169mg | 0% |
| Valine | 1.404mg | 1.315mg | 0% |
| Histidine | 0.547mg | 0.632mg | 0% |
| Omega-3 - EPA | 0.01g | 0.014g | N/A |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - DPA | 0.017g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
35%
146%
Minerals Daily Need Coverage Score
79%
207%
Comparison summary
Which food is lower in Cholesterol?
Sunflower seeds is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 644mg)
Which food is lower in Saturated fat?
Sunflower seeds is lower in Saturated fat (difference - 14.412g)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is lower in Sugar?
Cheese is lower in Sugar (difference - 2.14g)
Which food is lower in glycemic index?
Cheese is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.