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  6. Sunflower seeds vs. Cream cheese

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

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Summary of differences between sunflower seeds and cream cheese

  • Cream cheese has less vitamin E, copper, vitamin B1, vitamin B6, manganese, selenium, phosphorus, magnesium, and iron than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 229% more than cream cheese.
  • Sunflower seeds have 177 times more manganese than cream cheese. While sunflower seeds have 1.95mg of manganese, cream cheese has only 0.011mg.
  • Sunflower seeds have less saturated fat.
  • The glycemic index of sunflower seeds is higher.

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

Infographic

Sunflower seeds vs Cream cheese 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +3511.1%
Contains more PotassiumPotassium +388.6%
Contains more IronIron +4672.7%
Contains more CopperCopper +9900%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +516.8%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +17627.3%
Contains more SeleniumSelenium +516.3%
Contains more CalciumCalcium +24.4%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3989.5%
Contains more Vitamin B1Vitamin B1 +6334.8%
Contains more Vitamin B2Vitamin B2 +54.3%
Contains more Vitamin B3Vitamin B3 +9059.3%
Contains more Vitamin B5Vitamin B5 +118.6%
Contains more Vitamin B6Vitamin B6 +2301.8%
Contains more FolateFolate +2422.2%
Contains more CholineCholine +102.6%
Contains more Vitamin AVitamin A +10166.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Cream cheese DV% diff.
Vitamin E 35.17mg 0.86mg 229%
Copper 1.8mg 0.018mg 198%
Polyunsaturated fat 23.137g 1.483g 144%
Vitamin B1 1.48mg 0.023mg 121%
Vitamin B6 1.345mg 0.056mg 99%
Manganese 1.95mg 0.011mg 84%
Selenium 53µg 8.6µg 81%
Phosphorus 660mg 107mg 79%
Magnesium 325mg 9mg 75%
Saturated fat 4.455g 20.213g 72%
Iron 5.25mg 0.11mg 64%
Folate 227µg 9µg 55%
Vitamin B3 8.335mg 0.091mg 52%
Zinc 5mg 0.5mg 41%
Cholesterol 0mg 101mg 34%
Vitamin A 3µg 308µg 34%
Fiber 8.6g 0g 34%
Protein 20.78g 6.15g 29%
Fats 51.46g 34.44g 26%
Monounsaturated fat 18.528g 8.907g 24%
Potassium 645mg 132mg 15%
Sodium 9mg 314mg 13%
Calories 584kcal 350kcal 12%
Vitamin B5 1.13mg 0.517mg 12%
Vitamin B2 0.355mg 0.23mg 10%
Vitamin B12 0µg 0.22µg 9%
Choline 55.1mg 27.2mg 5%
Carbs 20g 5.52g 5%
Vitamin K 0µg 2.1µg 2%
Calcium 78mg 97mg 2%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 5.52g N/A
Sugar 2.62g 3.76g N/A
Starch 0.35g 0%
Tryptophan 0.348mg 0.069mg 0%
Threonine 0.928mg 0.233mg 0%
Isoleucine 1.139mg 0.324mg 0%
Leucine 1.659mg 0.657mg 0%
Lysine 0.937mg 0.567mg 0%
Methionine 0.494mg 0.191mg 0%
Phenylalanine 1.169mg 0.291mg 0%
Valine 1.315mg 0.395mg 0%
Histidine 0.632mg 0.175mg 0%
Omega-3 - EPA 0.014g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.807g 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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +237.9%
Contains more FatsFats +49.4%
Contains more CarbsCarbs +262.3%
Contains more OtherOther +138.6%
Contains more WaterWater +1012.5%

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% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -78%
Contains more Mono. FatMonounsaturated fat +108%
Contains more Poly. FatPolyunsaturated fat +1460.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +∞%
Contains more LactoseLactose +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.