Parmesan vs. Sunflower seeds — In-Depth Nutrition Comparison
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How are parmesan and sunflower seeds different?
- Parmesan is richer in calcium and vitamin B12, while sunflower seeds are higher in vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, and iron.
- Sunflower seeds cover your daily need for vitamin E, 231% more than parmesan.
- Sunflower seeds are lower in sodium.
Cheese, parmesan, grated and Seeds, sunflower seed kernels, dried types were used in this article.
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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 | +993.6% |
| Contains more MagnesiumMagnesium | +855.9% |
| Contains more PotassiumPotassium | +258.3% |
| Contains more IronIron | +971.4% |
| Contains more CopperCopper | +4400% |
| Contains more ZincZinc | +19% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +2646.5% |
| Contains more SeleniumSelenium | +54.1% |
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 DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +8633.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +6535.8% |
| Contains more Vitamin B1Vitamin B1 | +5592.3% |
| Contains more Vitamin B3Vitamin B3 | +10318.8% |
| Contains more Vitamin B5Vitamin B5 | +151.1% |
| Contains more Vitamin B6Vitamin B6 | +1560.5% |
| Contains more FolateFolate | +3683.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0.53mg | 35.17mg | 231% |
| Copper | 0.04mg | 1.8mg | 196% |
| Polyunsaturated fat | 1.386g | 23.137g | 145% |
| Vitamin B1 | 0.026mg | 1.48mg | 121% |
| Vitamin B6 | 0.081mg | 1.345mg | 97% |
| Manganese | 0.071mg | 1.95mg | 82% |
| Calcium | 853mg | 78mg | 78% |
| Sodium | 1804mg | 9mg | 78% |
| Magnesium | 34mg | 325mg | 69% |
| Iron | 0.49mg | 5.25mg | 60% |
| Vitamin B12 | 1.4µg | 0µg | 58% |
| Folate | 6µg | 227µg | 55% |
| Vitamin B3 | 0.08mg | 8.335mg | 52% |
| Saturated fat | 15.371g | 4.455g | 50% |
| Fats | 27.84g | 51.46g | 36% |
| Fiber | 0g | 8.6g | 34% |
| Selenium | 34.4µg | 53µg | 34% |
| Cholesterol | 86mg | 0mg | 29% |
| Vitamin A | 262µg | 3µg | 29% |
| Monounsaturated fat | 7.13g | 18.528g | 28% |
| Protein | 28.42g | 20.78g | 15% |
| Potassium | 180mg | 645mg | 14% |
| Vitamin B5 | 0.45mg | 1.13mg | 14% |
| Calories | 420kcal | 584kcal | 8% |
| Zinc | 4.2mg | 5mg | 7% |
| Choline | 14.1mg | 55.1mg | 7% |
| Phosphorus | 627mg | 660mg | 5% |
| Vitamin D* | 21 IU | 0 IU | 3% |
| Vitamin D | 0.5µg | 0µg | 3% |
| Vitamin C | 0mg | 1.4mg | 2% |
| Carbs | 13.91g | 20g | 2% |
| Vitamin K | 1.7µg | 0µg | 1% |
| Protein per 100 calories | 6.8g | 3.6g | N/A |
| Calories per 10 g protein | 148kcal | 281kcal | N/A |
| Weight per 100 calories | 24g | 17g | N/A |
| Unsaturated / Saturated Fat ratio | 0.55 | 9.4 | N/A |
| Net carbs | 13.91g | 11.4g | N/A |
| Sugar | 0.07g | 2.62g | N/A |
| Vitamin B2 | 0.358mg | 0.355mg | 0% |
| Trans fat | 0.876g | N/A | |
| Tryptophan | 0.383mg | 0.348mg | 0% |
| Threonine | 1.075mg | 0.928mg | 0% |
| Isoleucine | 1.455mg | 1.139mg | 0% |
| Leucine | 2.747mg | 1.659mg | 0% |
| Lysine | 2.201mg | 0.937mg | 0% |
| Methionine | 0.751mg | 0.494mg | 0% |
| Phenylalanine | 1.538mg | 1.169mg | 0% |
| Valine | 1.865mg | 1.315mg | 0% |
| Histidine | 0.806mg | 0.632mg | 0% |
| Omega-3 - EPA | 0g | 0.014g | N/A |
| Omega-3 - ALA | 0.102g | N/A | |
| Omega-3 - DPA | 0.015g | 0g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.002g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.026g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.006g | 0g | N/A |
| Omega-6 - Linoleic acid | 0.87g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
28.42 g
Fats:
27.84 g
Carbs:
13.91 g
Water:
22.65 g
Other:
7.18 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more ProteinProtein | +36.8% |
| Contains more WaterWater | +378.9% |
| Contains more OtherOther | +137% |
| Contains more FatsFats | +84.8% |
| Contains more CarbsCarbs | +43.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
15.371 g
Monounsaturated fat:
Mono. Fat
7.13 g
Polyunsaturated fat:
Poly. Fat
1.386 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 | -71% |
| Contains more Mono. FatMonounsaturated fat | +159.9% |
| Contains more Poly. FatPolyunsaturated fat | +1569.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.07 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 GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Starch
~0g
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
