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  6. Sunflower seeds vs. Camembert

Sunflower seeds vs. Camembert — In-Depth Nutrition Comparison

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Summary of differences between sunflower seeds and camembert

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, selenium, and iron; however, camembert is higher in vitamin B12.
  • Sunflower seeds cover your daily need for vitamin E, 233% more than camembert.
  • Sunflower seeds have 86 times more copper than camembert. While sunflower seeds have 1.8mg of copper, camembert has only 0.021mg.
  • Sunflower seeds have less saturated fat.

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

Infographic

Sunflower seeds vs Camembert 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 14% 116% 17% 12% 7% 65% 149% 110% 5% 79%
Contains more MagnesiumMagnesium +1525%
Contains more PotassiumPotassium +244.9%
Contains more IronIron +1490.9%
Contains more CopperCopper +8471.4%
Contains more ZincZinc +110.1%
Contains more PhosphorusPhosphorus +90.2%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +5031.6%
Contains more SeleniumSelenium +265.5%
Contains more CalciumCalcium +397.4%

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% 80% 4.2% 6% 7% 113% 12% 82% 52% 163% 5% 47% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +16647.6%
Contains more Vitamin B1Vitamin B1 +5185.7%
Contains more Vitamin B3Vitamin B3 +1223%
Contains more Vitamin B6Vitamin B6 +492.5%
Contains more FolateFolate +266.1%
Contains more CholineCholine +257.8%
Contains more Vitamin AVitamin A +7933.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin B5Vitamin B5 +20.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Sunflower seeds Camembert DV% diff.
Vitamin E 35.17mg 0.21mg 233%
Copper 1.8mg 0.021mg 198%
Polyunsaturated fat 23.137g 0.724g 149%
Vitamin B1 1.48mg 0.028mg 121%
Vitamin B6 1.345mg 0.227mg 86%
Manganese 1.95mg 0.038mg 83%
Magnesium 325mg 20mg 73%
Selenium 53µg 14.5µg 70%
Iron 5.25mg 0.33mg 62%
Vitamin B12 0µg 1.3µg 54%
Saturated fat 4.455g 15.259g 49%
Vitamin B3 8.335mg 0.63mg 48%
Phosphorus 660mg 347mg 45%
Fats 51.46g 24.26g 42%
Folate 227µg 62µg 41%
Sodium 9mg 842mg 36%
Fiber 8.6g 0g 34%
Calcium 78mg 388mg 31%
Monounsaturated fat 18.528g 7.023g 29%
Vitamin A 3µg 241µg 26%
Cholesterol 0mg 72mg 24%
Zinc 5mg 2.38mg 24%
Calories 584kcal 300kcal 14%
Potassium 645mg 187mg 13%
Vitamin B2 0.355mg 0.488mg 10%
Choline 55.1mg 15.4mg 7%
Carbs 20g 0.46g 7%
Vitamin B5 1.13mg 1.364mg 5%
Protein 20.78g 19.8g 2%
Vitamin C 1.4mg 0mg 2%
Vitamin D 0IU 18IU 2%
Vitamin K 0µg 2µg 2%
Vitamin D 0µg 0.4µg 2%
Net carbs 11.4g 0.46g N/A
Sugar 2.62g 0.46g N/A
Tryptophan 0.348mg 0.307mg 0%
Threonine 0.928mg 0.717mg 0%
Isoleucine 1.139mg 0.968mg 0%
Leucine 1.659mg 1.84mg 0%
Lysine 0.937mg 1.766mg 0%
Methionine 0.494mg 0.565mg 0%
Phenylalanine 1.169mg 1.105mg 0%
Valine 1.315mg 1.279mg 0%
Histidine 0.632mg 0.683mg 0%
Omega-3 - EPA 0.014g 0g N/A

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
20% 24% 52% 4%
Protein: 19.8 g
Fats: 24.26 g
Carbs: 0.46 g
Water: 51.8 g
Other: 3.68 g
Contains more FatsFats +112.1%
Contains more CarbsCarbs +4247.8%
Contains more WaterWater +995.1%
Contains more OtherOther +21.5%
~equal in Protein ~19.8g

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
66% 31% 3%
Saturated fat: Sat. Fat 15.259 g
Monounsaturated fat: Mono. Fat 7.023 g
Polyunsaturated fat: Poly. Fat 0.724 g
Contains less Sat. FatSaturated fat -70.8%
Contains more Mono. FatMonounsaturated fat +163.8%
Contains more Poly. FatPolyunsaturated fat +3095.7%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Camembert - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172178/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.