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 | +∞% |
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 |
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
