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Fontina vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the main differences between fontina and sunflower seeds?

  • Fontina is richer in vitamin B12, yet sunflower seeds are richer in vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, selenium, and iron.
  • Sunflower seeds' daily need coverage for vitamin E is 233% higher.
  • Sunflower seeds contain less saturated fat.

We used Cheese, fontina and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Fontina vs Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
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 +605.1%
Contains more MagnesiumMagnesium +2221.4%
Contains more PotassiumPotassium +907.8%
Contains more IronIron +2182.6%
Contains more CopperCopper +7100%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +90.8%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +13828.6%
Contains more SeleniumSelenium +265.5%

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 0% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 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 +8600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +12925.9%
Contains more Vitamin B1Vitamin B1 +6947.6%
Contains more Vitamin B2Vitamin B2 +74%
Contains more Vitamin B3Vitamin B3 +5456.7%
Contains more Vitamin B5Vitamin B5 +163.4%
Contains more Vitamin B6Vitamin B6 +1520.5%
Contains more FolateFolate +3683.3%
Contains more CholineCholine +257.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 ProteinProtein +23.2%
Contains more WaterWater +701.7%
Contains more OtherOther +25.1%
Contains more FatsFats +65.3%
Contains more CarbsCarbs +1190.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 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 -76.8%
Contains more Mono. FatMonounsaturated fat +113.3%
Contains more Poly. FatPolyunsaturated fat +1298.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fontina Sunflower seeds DV% diff.
Vitamin E 0.27mg 35.17mg 233%
Copper 0.025mg 1.8mg 197%
Polyunsaturated fat 1.654g 23.137g 143%
Vitamin B1 0.021mg 1.48mg 122%
Vitamin B6 0.083mg 1.345mg 97%
Manganese 0.014mg 1.95mg 84%
Magnesium 14mg 325mg 74%
Selenium 14.5µg 53µg 70%
Vitamin B12 1.68µg 0µg 70%
Saturated fat 19.196g 4.455g 67%
Iron 0.23mg 5.25mg 63%
Folate 6µg 227µg 55%
Vitamin B3 0.15mg 8.335mg 51%
Calcium 550mg 78mg 47%
Phosphorus 346mg 660mg 45%
Cholesterol 116mg 0mg 39%
Fiber 0g 8.6g 34%
Sodium 800mg 9mg 34%
Fats 31.14g 51.46g 31%
Vitamin A 261µg 3µg 29%
Monounsaturated fat 8.687g 18.528g 25%
Potassium 64mg 645mg 17%
Zinc 3.5mg 5mg 14%
Vitamin B5 0.429mg 1.13mg 14%
Vitamin B2 0.204mg 0.355mg 12%
Calories 389kcal 584kcal 10%
Protein 25.6g 20.78g 10%
Choline 15.4mg 55.1mg 7%
Carbs 1.55g 20g 6%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Vitamin K 2.6µg 0µg 2%
Vitamin C 0mg 1.4mg 2%
Net carbs 1.55g 11.4g N/A
Sugar 1.55g 2.62g N/A
Tryptophan 0.361mg 0.348mg 0%
Threonine 0.935mg 0.928mg 0%
Isoleucine 1.384mg 1.139mg 0%
Leucine 2.664mg 1.659mg 0%
Lysine 2.328mg 0.937mg 0%
Methionine 0.706mg 0.494mg 0%
Phenylalanine 1.497mg 1.169mg 0%
Valine 1.926mg 1.315mg 0%
Histidine 0.959mg 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
Fontina 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
33%
Fontina
146%
Sunflower seeds
Minerals Daily Need Coverage Score
63%
Fontina
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 791mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 14.741g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 7)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $1.9)
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?
Fontina
Fontina is lower in Sugar (difference - 1.07g)

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.