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  6. Goat cheese vs. Sunflower seeds

Goat cheese vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between goat cheese and sunflower seeds

  • Goat cheese has less vitamin E, copper, vitamin B1, vitamin B6, selenium, manganese, magnesium, folate, and iron than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 233% more than goat cheese.
  • Goat cheese has 5 times more saturated fat than sunflower seeds. While goat cheese has 20.639g of saturated fat, sunflower seeds have only 4.455g.
  • The glycemic index of sunflower seeds is higher.

These are the specific foods used in this comparison Cheese, goat, semisoft type and Seeds, sunflower seed kernels, dried.

Infographic

Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
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 +282.1%
Contains more MagnesiumMagnesium +1020.7%
Contains more PotassiumPotassium +308.2%
Contains more IronIron +224.1%
Contains more CopperCopper +219.1%
Contains more ZincZinc +657.6%
Contains more PhosphorusPhosphorus +76%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +1996.8%
Contains more SeleniumSelenium +1294.7%

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 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 +13466.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +90.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +13426.9%
Contains more Vitamin B1Vitamin B1 +1955.6%
Contains more Vitamin B3Vitamin B3 +626%
Contains more Vitamin B5Vitamin B5 +494.7%
Contains more Vitamin B6Vitamin B6 +2141.7%
Contains more FolateFolate +11250%
Contains more CholineCholine +257.8%

All nutrients comparison - raw data values

Nutrient Goat cheese Sunflower seeds DV% diff.
Vitamin E 0.26mg 35.17mg 233%
Polyunsaturated fat 0.709g 23.137g 150%
Copper 0.564mg 1.8mg 137%
Vitamin B1 0.072mg 1.48mg 117%
Vitamin B6 0.06mg 1.345mg 99%
Selenium 3.8µg 53µg 89%
Manganese 0.093mg 1.95mg 81%
Saturated fat 20.639g 4.455g 74%
Magnesium 29mg 325mg 70%
Folate 2µg 227µg 56%
Iron 1.62mg 5.25mg 45%
Vitamin A 407µg 3µg 45%
Vitamin B3 1.148mg 8.335mg 45%
Phosphorus 375mg 660mg 41%
Zinc 0.66mg 5mg 39%
Fiber 0g 8.6g 34%
Fats 29.84g 51.46g 33%
Monounsaturated fat 6.808g 18.528g 29%
Cholesterol 79mg 0mg 26%
Vitamin B2 0.676mg 0.355mg 25%
Calcium 298mg 78mg 22%
Vitamin B5 0.19mg 1.13mg 19%
Sodium 415mg 9mg 18%
Potassium 158mg 645mg 14%
Calories 364kcal 584kcal 11%
Vitamin B12 0.22µg 0µg 9%
Choline 15.4mg 55.1mg 7%
Carbs 0.12g 20g 7%
Vitamin D 0.5µg 0µg 3%
Vitamin D 22IU 0IU 3%
Protein 21.58g 20.78g 2%
Vitamin K 2.5µg 0µg 2%
Vitamin C 0mg 1.4mg 2%
Net carbs 0.12g 11.4g N/A
Sugar 0.12g 2.62g N/A
Tryptophan 0.227mg 0.348mg 0%
Threonine 0.805mg 0.928mg 0%
Isoleucine 0.893mg 1.139mg 0%
Leucine 1.861mg 1.659mg 0%
Lysine 1.549mg 0.937mg 0%
Methionine 0.575mg 0.494mg 0%
Phenylalanine 0.859mg 1.169mg 0%
Valine 1.485mg 1.315mg 0%
Histidine 0.589mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 +862.4%
Contains more FatsFats +72.5%
Contains more CarbsCarbs +16566.7%
~equal in Protein ~20.78g
~equal in Other ~3.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 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 -78.4%
Contains more Mono. FatMonounsaturated fat +172.2%
Contains more Poly. FatPolyunsaturated fat +3163.3%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.