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

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How are sunflower seeds and American cheese different?

  • Sunflower seeds are higher in vitamin E, copper, vitamin B1, vitamin B6, manganese, and magnesium; however, American cheese is richer in calcium and vitamin B12.
  • Daily need coverage for vitamin E for sunflower seeds is 229% higher.
  • Sunflower seeds contain 99 times more vitamin B1 than American cheese. While sunflower seeds contain 1.48mg of vitamin B1, American cheese contains only 0.015mg.
  • Sunflower seeds have less saturated fat.

Seeds, sunflower seed kernels, dried and Cheese, pasteurized process, American, without added vitamin D are the varieties used in this article.

Infographic

Sunflower seeds vs American cheese 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +1150%
Contains more PotassiumPotassium +388.6%
Contains more IronIron +733.3%
Contains more CopperCopper +3813%
Contains more ZincZinc +100.8%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +4656.1%
Contains more SeleniumSelenium +162.4%
Contains more CalciumCalcium +1239.7%
~equal in Phosphorus ~641mg

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4296.3%
Contains more Vitamin B1Vitamin B1 +9766.7%
Contains more Vitamin B2Vitamin B2 +51.7%
Contains more Vitamin B3Vitamin B3 +10867.1%
Contains more Vitamin B5Vitamin B5 +180.4%
Contains more Vitamin B6Vitamin B6 +2390.7%
Contains more FolateFolate +2737.5%
Contains more CholineCholine +52.2%
Contains more Vitamin AVitamin A +8233.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more ProteinProtein +14.6%
Contains more FatsFats +61.9%
Contains more CarbsCarbs +440.5%
Contains more WaterWater +737.4%
Contains more OtherOther +123.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -75.3%
Contains more Mono. FatMonounsaturated fat +125%
Contains more Poly. FatPolyunsaturated fat +1699.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds American cheese
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 Sunflower seeds American cheese DV% diff.
Vitamin E 35.17mg 0.8mg 229%
Copper 1.8mg 0.046mg 195%
Polyunsaturated fat 23.137g 1.286g 146%
Vitamin B1 1.48mg 0.015mg 122%
Vitamin B6 1.345mg 0.054mg 99%
Calcium 78mg 1045mg 97%
Manganese 1.95mg 0.041mg 83%
Sodium 9mg 1671mg 72%
Magnesium 325mg 26mg 71%
Vitamin B12 0µg 1.5µg 63%
Saturated fat 4.455g 18.057g 62%
Selenium 53µg 20.2µg 60%
Iron 5.25mg 0.63mg 58%
Folate 227µg 8µg 55%
Vitamin B3 8.335mg 0.076mg 52%
Fiber 8.6g 0g 34%
Cholesterol 0mg 100mg 33%
Fats 51.46g 31.79g 30%
Vitamin A 3µg 250µg 27%
Monounsaturated fat 18.528g 8.236g 26%
Zinc 5mg 2.49mg 23%
Potassium 645mg 132mg 15%
Vitamin B5 1.13mg 0.403mg 15%
Calories 584kcal 371kcal 11%
Vitamin B2 0.355mg 0.234mg 9%
Protein 20.78g 18.13g 5%
Carbs 20g 3.7g 5%
Vitamin D 0µg 0.6µg 3%
Phosphorus 660mg 641mg 3%
Vitamin D 0IU 23IU 3%
Choline 55.1mg 36.2mg 3%
Vitamin K 0µg 2.6µg 2%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 3.7g N/A
Sugar 2.62g 2.26g N/A
Trans fat 1.144g N/A
Tryptophan 0.348mg 0.232mg 0%
Threonine 0.928mg 0.772mg 0%
Isoleucine 1.139mg 0.938mg 0%
Leucine 1.659mg 1.716mg 0%
Lysine 0.937mg 1.516mg 0%
Methionine 0.494mg 0.475mg 0%
Phenylalanine 1.169mg 0.939mg 0%
Valine 1.315mg 1.187mg 0%
Histidine 0.632mg 0.546mg 0%
Omega-3 - EPA 0.014g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0g 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds American cheese
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
146%
Sunflower seeds
33%
American cheese
Minerals Daily Need Coverage Score
207%
Sunflower seeds
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 100mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 1662mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 13.602g)
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 - $0.8)
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?
American cheese
American cheese is lower in Sugar (difference - 0.36g)

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.