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Feta vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on differences between feta and sunflower seeds

  • Feta is higher in vitamin B12, yet sunflower seeds are higher in vitamin E, copper, vitamin B1, manganese, magnesium, vitamin B6, selenium, and iron.
  • Sunflower seeds cover your daily vitamin E needs 233% more than feta.
  • The amount of saturated fat in sunflower seeds is lower.

Food varieties used in this article are Cheese, feta and Seeds, sunflower seed kernels, dried.

Infographic

Feta 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.
Feta
Feta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +532.1%
Contains more MagnesiumMagnesium +1610.5%
Contains more PotassiumPotassium +940.3%
Contains more IronIron +707.7%
Contains more CopperCopper +5525%
Contains more ZincZinc +73.6%
Contains more PhosphorusPhosphorus +95.8%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +6864.3%
Contains more SeleniumSelenium +253.3%

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.
Feta
Feta
5
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 0% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 +4066.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +137.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +19438.9%
Contains more Vitamin B1Vitamin B1 +861%
Contains more Vitamin B3Vitamin B3 +741.1%
Contains more Vitamin B5Vitamin B5 +16.9%
Contains more Vitamin B6Vitamin B6 +217.2%
Contains more FolateFolate +609.4%
Contains more CholineCholine +257.8%

All nutrients comparison - raw data values

Nutrient Feta Sunflower seeds DV% diff.
Vitamin E 0.18mg 35.17mg 233%
Copper 0.032mg 1.8mg 196%
Polyunsaturated fat 0.591g 23.137g 150%
Vitamin B1 0.154mg 1.48mg 111%
Manganese 0.028mg 1.95mg 84%
Magnesium 19mg 325mg 73%
Vitamin B6 0.424mg 1.345mg 71%
Vitamin B12 1.69µg 0µg 70%
Selenium 15µg 53µg 69%
Iron 0.65mg 5.25mg 58%
Folate 32µg 227µg 49%
Saturated fat 14.946g 4.455g 48%
Phosphorus 337mg 660mg 46%
Vitamin B3 0.991mg 8.335mg 46%
Fats 21.28g 51.46g 46%
Calcium 493mg 78mg 42%
Sodium 917mg 9mg 39%
Vitamin B2 0.844mg 0.355mg 38%
Monounsaturated fat 4.623g 18.528g 35%
Fiber 0g 8.6g 34%
Cholesterol 89mg 0mg 30%
Zinc 2.88mg 5mg 19%
Potassium 62mg 645mg 17%
Calories 264kcal 584kcal 16%
Vitamin A 125µg 3µg 14%
Protein 14.21g 20.78g 13%
Choline 15.4mg 55.1mg 7%
Carbs 4.09g 20g 5%
Vitamin B5 0.967mg 1.13mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin C 0mg 1.4mg 2%
Vitamin D 16IU 0IU 2%
Vitamin K 1.8µg 0µg 2%
Net carbs 4.09g 11.4g N/A
Sugar 4.09g 2.62g N/A
Tryptophan 0.2mg 0.348mg 0%
Threonine 0.637mg 0.928mg 0%
Isoleucine 0.803mg 1.139mg 0%
Leucine 1.395mg 1.659mg 0%
Lysine 1.219mg 0.937mg 0%
Methionine 0.368mg 0.494mg 0%
Phenylalanine 0.675mg 1.169mg 0%
Valine 1.065mg 1.315mg 0%
Histidine 0.397mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
2
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +1067.4%
Contains more OtherOther +71.6%
Contains more ProteinProtein +46.2%
Contains more FatsFats +141.8%
Contains more CarbsCarbs +389%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
0
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 -70.2%
Contains more Mono. FatMonounsaturated fat +300.8%
Contains more Poly. FatPolyunsaturated fat +3814.9%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.