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Sunflower seeds vs. Brie — In-Depth Nutrition Comparison

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Important differences between sunflower seeds and brie

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, selenium, and phosphorus; however, brie has more vitamin B12.
  • Sunflower seeds' daily need coverage for vitamin E is 233% more.
  • Sunflower seeds have 95 times more copper than brie. Sunflower seeds have 1.8mg of copper, while brie has 0.019mg.
  • Sunflower seeds are lower in saturated fat.
  • Sunflower seeds have a higher glycemic index than brie.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Cheese, brie.

Infographic

Sunflower seeds vs Brie 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Brie
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 55% 13% 19% 6.3% 65% 81% 82% 4.4% 79%
Contains more MagnesiumMagnesium +1525%
Contains more PotassiumPotassium +324.3%
Contains more IronIron +950%
Contains more CopperCopper +9373.7%
Contains more ZincZinc +110.1%
Contains more PhosphorusPhosphorus +251.1%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +5635.3%
Contains more SeleniumSelenium +265.5%
Contains more CalciumCalcium +135.9%

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%
Brie
5
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% 58% 4.8% 7.5% 18% 120% 7.1% 41% 54% 206% 5.8% 49% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +14554.2%
Contains more Vitamin B1Vitamin B1 +2014.3%
Contains more Vitamin B3Vitamin B3 +2093.4%
Contains more Vitamin B5Vitamin B5 +63.8%
Contains more Vitamin B6Vitamin B6 +472.3%
Contains more FolateFolate +249.2%
Contains more CholineCholine +257.8%
Contains more Vitamin AVitamin A +5700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +46.5%
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
Brie
1
21% 28% 48% 3%
Protein: 20.75 g
Fats: 27.68 g
Carbs: 0.45 g
Water: 48.42 g
Other: 2.7 g
Contains more FatsFats +85.9%
Contains more CarbsCarbs +4344.4%
Contains more OtherOther +12.2%
Contains more WaterWater +923.7%
~equal in Protein ~20.75g

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
Brie
0
66% 31% 3%
Saturated fat: Sat. Fat 17.41 g
Monounsaturated fat: Mono. Fat 8.013 g
Polyunsaturated fat: Poly. Fat 0.826 g
Contains less Sat. FatSaturated fat -74.4%
Contains more Mono. FatMonounsaturated fat +131.2%
Contains more Poly. FatPolyunsaturated fat +2701.1%

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 Brie
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Brie DV% diff.
Vitamin E 35.17mg 0.24mg 233%
Copper 1.8mg 0.019mg 198%
Polyunsaturated fat 23.137g 0.826g 149%
Vitamin B1 1.48mg 0.07mg 118%
Vitamin B6 1.345mg 0.235mg 85%
Manganese 1.95mg 0.034mg 83%
Magnesium 325mg 20mg 73%
Selenium 53µg 14.5µg 70%
Vitamin B12 0µg 1.65µg 69%
Phosphorus 660mg 188mg 67%
Iron 5.25mg 0.5mg 59%
Saturated fat 4.455g 17.41g 59%
Vitamin B3 8.335mg 0.38mg 50%
Folate 227µg 65µg 41%
Fats 51.46g 27.68g 37%
Fiber 8.6g 0g 34%
Cholesterol 0mg 100mg 33%
Sodium 9mg 629mg 27%
Monounsaturated fat 18.528g 8.013g 26%
Zinc 5mg 2.38mg 24%
Vitamin A 3µg 174µg 19%
Potassium 645mg 152mg 15%
Vitamin B2 0.355mg 0.52mg 13%
Calories 584kcal 334kcal 13%
Calcium 78mg 184mg 11%
Vitamin B5 1.13mg 0.69mg 9%
Carbs 20g 0.45g 7%
Choline 55.1mg 15.4mg 7%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin C 1.4mg 0mg 2%
Vitamin K 0µg 2.3µg 2%
Protein 20.78g 20.75g 0%
Net carbs 11.4g 0.45g N/A
Sugar 2.62g 0.45g N/A
Tryptophan 0.348mg 0.322mg 0%
Threonine 0.928mg 0.751mg 0%
Isoleucine 1.139mg 1.015mg 0%
Leucine 1.659mg 1.929mg 0%
Lysine 0.937mg 1.851mg 0%
Methionine 0.494mg 0.592mg 0%
Phenylalanine 1.169mg 1.158mg 0%
Valine 1.315mg 1.34mg 0%
Histidine 0.632mg 0.716mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Brie
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
45%
Brie
Minerals Daily Need Coverage Score
207%
Sunflower seeds
42%
Brie

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 - 620mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 12.955g)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $2)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in Sugar?
Brie
Brie is lower in Sugar (difference - 2.17g)
Which food is lower in glycemic index?
Brie
Brie is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172177/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.