Sunflower seeds vs. Cheese — In-Depth Nutrition Comparison
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A recap on differences between sunflower seeds and cheese
- Sunflower seeds are higher in vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, iron, and vitamin B3, yet cheese is higher in calcium.
- Sunflower seeds cover your daily vitamin E needs 230% more than cheese.
- Sunflower seeds contain 141 times more vitamin B3 than cheese. While sunflower seeds contain 8.335mg of vitamin B3, cheese contains only 0.059mg.
- The amount of saturated fat in sunflower seeds is lower.
- The glycemic index of cheese is lower.
Food varieties used in this article are Seeds, sunflower seed kernels, dried and Cheese, cheddar.
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.
| Contains more MagnesiumMagnesium | +1103.7% |
| Contains more PotassiumPotassium | +748.7% |
| Contains more IronIron | +3650% |
| Contains more CopperCopper | +5900% |
| Contains more ZincZinc | +37.4% |
| Contains more PhosphorusPhosphorus | +45.1% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +7122.2% |
| Contains more SeleniumSelenium | +86% |
| Contains more CalciumCalcium | +810.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +4853.5% |
| Contains more Vitamin B1Vitamin B1 | +5003.4% |
| Contains more Vitamin B3Vitamin B3 | +14027.1% |
| Contains more Vitamin B5Vitamin B5 | +175.6% |
| Contains more Vitamin B6Vitamin B6 | +1937.9% |
| Contains more FolateFolate | +740.7% |
| Contains more CholineCholine | +233.9% |
| Contains more Vitamin AVitamin A | +10900% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +20.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
22.87 g
Fats:
33.31 g
Carbs:
3.09 g
Water:
37.02 g
Other:
3.71 g
| Contains more FatsFats | +54.5% |
| Contains more CarbsCarbs | +547.2% |
| Contains more ProteinProtein | +10.1% |
| Contains more WaterWater | +682.7% |
| Contains more OtherOther | +22.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
18.867 g
Monounsaturated fat:
Mono. Fat
9.246 g
Polyunsaturated fat:
Poly. Fat
1.421 g
| Contains less Sat. FatSaturated fat | -76.4% |
| Contains more Mono. FatMonounsaturated fat | +100.4% |
| Contains more Poly. FatPolyunsaturated fat | +1528.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.26 g
Fructose:
0 g
Lactose:
0.12 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 35.17mg | 0.71mg | 230% |
| Copper | 1.8mg | 0.03mg | 197% |
| Polyunsaturated fat | 23.137g | 1.421g | 145% |
| Vitamin B1 | 1.48mg | 0.029mg | 121% |
| Vitamin B6 | 1.345mg | 0.066mg | 98% |
| Manganese | 1.95mg | 0.027mg | 84% |
| Magnesium | 325mg | 27mg | 71% |
| Saturated fat | 4.455g | 18.867g | 66% |
| Iron | 5.25mg | 0.14mg | 64% |
| Calcium | 78mg | 710mg | 63% |
| Vitamin B3 | 8.335mg | 0.059mg | 52% |
| Folate | 227µg | 27µg | 50% |
| Vitamin B12 | 0µg | 1.1µg | 46% |
| Selenium | 53µg | 28.5µg | 45% |
| Vitamin A | 3µg | 330µg | 36% |
| Fiber | 8.6g | 0g | 34% |
| Cholesterol | 0mg | 99mg | 33% |
| Phosphorus | 660mg | 455mg | 29% |
| Sodium | 9mg | 653mg | 28% |
| Fats | 51.46g | 33.31g | 28% |
| Monounsaturated fat | 18.528g | 9.246g | 23% |
| Potassium | 645mg | 76mg | 17% |
| Vitamin B5 | 1.13mg | 0.41mg | 14% |
| Zinc | 5mg | 3.64mg | 12% |
| Calories | 584kcal | 404kcal | 9% |
| Choline | 55.1mg | 16.5mg | 7% |
| Vitamin B2 | 0.355mg | 0.428mg | 6% |
| Carbs | 20g | 3.09g | 6% |
| Protein | 20.78g | 22.87g | 4% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin D | 0IU | 24IU | 3% |
| Vitamin K | 0µg | 2.4µg | 2% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Net carbs | 11.4g | 3.09g | N/A |
| Sugar | 2.62g | 0.48g | N/A |
| Trans fat | 0.917g | N/A | |
| Tryptophan | 0.348mg | 0.547mg | 0% |
| Threonine | 0.928mg | 1.044mg | 0% |
| Isoleucine | 1.139mg | 1.206mg | 0% |
| Leucine | 1.659mg | 1.939mg | 0% |
| Lysine | 0.937mg | 1.025mg | 0% |
| Methionine | 0.494mg | 0.547mg | 0% |
| Phenylalanine | 1.169mg | 1.074mg | 0% |
| Valine | 1.315mg | 1.404mg | 0% |
| Histidine | 0.632mg | 0.547mg | 0% |
| Omega-3 - EPA | 0.014g | 0.01g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.017g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
207%
79%
Comparison summary
Which food is lower in Cholesterol?
Sunflower seeds is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 644mg)
Which food is lower in Saturated fat?
Sunflower seeds is lower in Saturated fat (difference - 14.412g)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is lower in Sugar?
Cheese is lower in Sugar (difference - 2.14g)
Which food is lower in glycemic index?
Cheese is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
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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.