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  6. Sunflower seeds vs. Blue cheese

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

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Significant differences between sunflower seeds and blue cheese

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, selenium, and iron; however, blue cheese is richer in vitamin B12.
  • Sunflower seeds cover your daily vitamin E needs 233% more than blue cheese.
  • Blue cheese has 217 times less manganese than sunflower seeds. Sunflower seeds have 1.95mg of manganese, while blue cheese has 0.009mg.
  • Sunflower seeds contain less saturated fat.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Cheese, blue.

Infographic

Sunflower seeds vs Blue 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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains more MagnesiumMagnesium +1313%
Contains more PotassiumPotassium +152%
Contains more IronIron +1593.5%
Contains more CopperCopper +4400%
Contains more ZincZinc +88%
Contains more PhosphorusPhosphorus +70.5%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +21566.7%
Contains more SeleniumSelenium +265.5%
Contains more CalciumCalcium +576.9%

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%
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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +13968%
Contains more Vitamin B1Vitamin B1 +5003.4%
Contains more Vitamin B3Vitamin B3 +720.4%
Contains more Vitamin B6Vitamin B6 +710.2%
Contains more FolateFolate +530.6%
Contains more CholineCholine +257.8%
Contains more Vitamin AVitamin A +6500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +53%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin B2 ~0.382mg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Blue cheese DV% diff.
Vitamin E 35.17mg 0.25mg 233%
Copper 1.8mg 0.04mg 196%
Polyunsaturated fat 23.137g 0.8g 149%
Vitamin B1 1.48mg 0.029mg 121%
Vitamin B6 1.345mg 0.166mg 91%
Manganese 1.95mg 0.009mg 84%
Magnesium 325mg 23mg 72%
Selenium 53µg 14.5µg 70%
Saturated fat 4.455g 18.669g 65%
Iron 5.25mg 0.31mg 62%
Vitamin B12 0µg 1.22µg 51%
Sodium 9mg 1146mg 49%
Folate 227µg 36µg 48%
Vitamin B3 8.335mg 1.016mg 46%
Calcium 78mg 528mg 45%
Phosphorus 660mg 387mg 39%
Fats 51.46g 28.74g 35%
Fiber 8.6g 0g 34%
Monounsaturated fat 18.528g 7.778g 27%
Cholesterol 0mg 75mg 25%
Vitamin A 3µg 198µg 22%
Zinc 5mg 2.66mg 21%
Vitamin B5 1.13mg 1.729mg 12%
Calories 584kcal 353kcal 12%
Potassium 645mg 256mg 11%
Choline 55.1mg 15.4mg 7%
Carbs 20g 2.34g 6%
Vitamin D 0IU 21IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B2 0.355mg 0.382mg 2%
Vitamin C 1.4mg 0mg 2%
Vitamin K 0µg 2.4µg 2%
Protein 20.78g 21.4g 1%
Net carbs 11.4g 2.34g N/A
Sugar 2.62g 0.5g N/A
Tryptophan 0.348mg 0.312mg 0%
Threonine 0.928mg 0.785mg 0%
Isoleucine 1.139mg 1.124mg 0%
Leucine 1.659mg 1.919mg 0%
Lysine 0.937mg 1.852mg 0%
Methionine 0.494mg 0.584mg 0%
Phenylalanine 1.169mg 1.087mg 0%
Valine 1.315mg 1.556mg 0%
Histidine 0.632mg 0.758mg 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
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more FatsFats +79.1%
Contains more CarbsCarbs +754.7%
Contains more WaterWater +796.6%
Contains more OtherOther +68.6%
~equal in Protein ~21.4g

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
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -76.1%
Contains more Mono. FatMonounsaturated fat +138.2%
Contains more Poly. FatPolyunsaturated fat +2792.1%

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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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.