Monterey Jack vs. Sunflower seeds — In-Depth Nutrition Comparison
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Differences between monterey Jack and sunflower seeds
- Monterey Jack has more calcium, while sunflower seeds have more 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 10 times less calcium than monterey Jack. Monterey Jack contains 746mg of calcium, while sunflower seeds contain 78mg.
- The amount of saturated fat in sunflower seeds is lower.
The food types used in this comparison are Cheese, monterey and Seeds, sunflower seed kernels, dried.
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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 | +856.4% |
| Contains more MagnesiumMagnesium | +1103.7% |
| Contains more PotassiumPotassium | +696.3% |
| Contains more IronIron | +629.2% |
| Contains more CopperCopper | +5525% |
| Contains more ZincZinc | +66.7% |
| Contains more PhosphorusPhosphorus | +48.6% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +17627.3% |
| 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.
| Contains more Vitamin AVitamin A | +6500% |
| 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 | +13426.9% |
| Contains more Vitamin B1Vitamin B1 | +9766.7% |
| Contains more Vitamin B3Vitamin B3 | +8862.4% |
| Contains more Vitamin B5Vitamin B5 | +438.1% |
| Contains more Vitamin B6Vitamin B6 | +1602.5% |
| Contains more FolateFolate | +1161.1% |
| Contains more CholineCholine | +257.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0.26mg | 35.17mg | 233% |
| Copper | 0.032mg | 1.8mg | 196% |
| Polyunsaturated fat | 0.899g | 23.137g | 148% |
| Vitamin B1 | 0.015mg | 1.48mg | 122% |
| Vitamin B6 | 0.079mg | 1.345mg | 97% |
| Manganese | 0.011mg | 1.95mg | 84% |
| Magnesium | 27mg | 325mg | 71% |
| Selenium | 14.5µg | 53µg | 70% |
| Calcium | 746mg | 78mg | 67% |
| Saturated fat | 19.066g | 4.455g | 66% |
| Iron | 0.72mg | 5.25mg | 57% |
| Folate | 18µg | 227µg | 52% |
| Vitamin B3 | 0.093mg | 8.335mg | 52% |
| Vitamin B12 | 0.83µg | 0µg | 35% |
| Fiber | 0g | 8.6g | 34% |
| Fats | 30.28g | 51.46g | 33% |
| Phosphorus | 444mg | 660mg | 31% |
| Cholesterol | 89mg | 0mg | 30% |
| Sodium | 600mg | 9mg | 26% |
| Monounsaturated fat | 8.751g | 18.528g | 24% |
| Vitamin A | 198µg | 3µg | 22% |
| Zinc | 3mg | 5mg | 18% |
| Vitamin B5 | 0.21mg | 1.13mg | 18% |
| Potassium | 81mg | 645mg | 17% |
| Calories | 373kcal | 584kcal | 11% |
| Choline | 15.4mg | 55.1mg | 7% |
| Protein | 24.48g | 20.78g | 7% |
| Carbs | 0.68g | 20g | 6% |
| Vitamin B2 | 0.39mg | 0.355mg | 3% |
| Vitamin D | 0.6µg | 0µg | 3% |
| Vitamin D | 22IU | 0IU | 3% |
| Vitamin K | 2.5µg | 0µg | 2% |
| Vitamin C | 0mg | 1.4mg | 2% |
| Net carbs | 0.68g | 11.4g | N/A |
| Sugar | 0.5g | 2.62g | N/A |
| Tryptophan | 0.315mg | 0.348mg | 0% |
| Threonine | 0.871mg | 0.928mg | 0% |
| Isoleucine | 1.519mg | 1.139mg | 0% |
| Leucine | 2.344mg | 1.659mg | 0% |
| Lysine | 2.037mg | 0.937mg | 0% |
| Methionine | 0.641mg | 0.494mg | 0% |
| Phenylalanine | 1.289mg | 1.169mg | 0% |
| Valine | 1.635mg | 1.315mg | 0% |
| Histidine | 0.859mg | 0.632mg | 0% |
| Omega-3 - EPA | 0g | 0.014g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more ProteinProtein | +17.8% |
| Contains more WaterWater | +767% |
| Contains more OtherOther | +17.2% |
| Contains more FatsFats | +69.9% |
| Contains more CarbsCarbs | +2841.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
19.066 g
Monounsaturated fat:
Mono. Fat
8.751 g
Polyunsaturated fat:
Poly. Fat
0.899 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 | -76.6% |
| Contains more Mono. FatMonounsaturated fat | +111.7% |
| Contains more Poly. FatPolyunsaturated fat | +2473.6% |
