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Sunflower seed vs Brunost - In-Depth Nutrition Comparison

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What are the differences between Sunflower seed and Brunost?

  • Sunflower seed is higher in Copper, Vitamin B1, Manganese, Vitamin B6, Selenium, Magnesium, and Iron, yet Brunost is higher in Vitamin B12, and Vitamin B2.
  • Sunflower seed's daily need coverage for Copper is 191% more.
  • Sunflower seed has 49 times more Manganese than Brunost. While Sunflower seed has 1.95mg of Manganese, Brunost has only 0.04mg.
  • The amount of Saturated Fat in Sunflower seed is lower.

We used Seeds, sunflower seed kernels, dried and Cheese, gjetost types in this article.

Infographic

Sunflower seed vs Brunost 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +909.6%
Contains more Magnesium +364.3%
Contains more Phosphorus +48.6%
Contains less Sodium -98.5%
Contains more Zinc +338.6%
Contains more Copper +2150%
Contains more Calcium +412.8%
Contains more Potassium +118.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 120% 20% 50% 191% 125% 79% 32% 27%
Contains more Iron +909.6%
Contains more Magnesium +364.3%
Contains more Phosphorus +48.6%
Contains less Sodium -98.5%
Contains more Zinc +338.6%
Contains more Copper +2150%
Contains more Calcium +412.8%
Contains more Potassium +118.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +369.8%
Contains more Vitamin B3 +925.2%
Contains more Vitamin B6 +396.3%
Contains more Folate +4440%
Contains more Vitamin A +2126%
Contains more Vitamin B2 +289.3%
Contains more Vitamin B5 +196.5%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 0% 0% 0% 79% 319% 16% 202% 63% 4% 303% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +369.8%
Contains more Vitamin B3 +925.2%
Contains more Vitamin B6 +396.3%
Contains more Folate +4440%
Contains more Vitamin A +2126%
Contains more Vitamin B2 +289.3%
Contains more Vitamin B5 +196.5%
Contains more Vitamin B12 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Brunost
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Brunost Opinion
Net carbs 11.4g 42.65g Brunost
Protein 20.78g 9.65g Sunflower seed
Fats 51.46g 29.51g Sunflower seed
Carbs 20g 42.65g Brunost
Calories 584kcal 466kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g g Brunost
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 400mg Brunost
Iron 5.25mg 0.52mg Sunflower seed
Magnesium 325mg 70mg Sunflower seed
Phosphorus 660mg 444mg Sunflower seed
Potassium 645mg 1409mg Brunost
Sodium 9mg 600mg Sunflower seed
Zinc 5mg 1.14mg Sunflower seed
Copper 1.8mg 0.08mg Sunflower seed
Vitamin A 50IU 1113IU Brunost
Vitamin E 35.17mg mg Sunflower seed
Vitamin D 0IU IU Sunflower seed
Vitamin D 0µg µg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.315mg Sunflower seed
Vitamin B2 0.355mg 1.382mg Brunost
Vitamin B3 8.335mg 0.813mg Sunflower seed
Vitamin B5 1.13mg 3.351mg Brunost
Vitamin B6 1.345mg 0.271mg Sunflower seed
Folate 227µg 5µg Sunflower seed
Vitamin B12 0µg 2.42µg Brunost
Vitamin K 0µg µg Sunflower seed
Tryptophan 0.348mg 0.135mg Sunflower seed
Threonine 0.928mg 0.393mg Sunflower seed
Isoleucine 1.139mg 0.519mg Sunflower seed
Leucine 1.659mg 0.992mg Sunflower seed
Lysine 0.937mg 0.814mg Sunflower seed
Methionine 0.494mg 0.318mg Sunflower seed
Phenylalanine 1.169mg 0.54mg Sunflower seed
Valine 1.315mg 0.765mg Sunflower seed
Histidine 0.632mg 0.293mg Sunflower seed
Cholesterol 0mg 94mg Sunflower seed
Trans Fat g g
Saturated Fat 4.455g 19.16g Sunflower seed
Monounsaturated Fat 18.528g 7.879g Sunflower seed
Polyunsaturated fat 23.137g 0.938g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Brunost
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
87
Brunost
Mineral Summary Score
191
Sunflower seed
80
Brunost

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
58%
Brunost
Carbohydrates
20%
Sunflower seed
43%
Brunost
Fats
238%
Sunflower seed
136%
Brunost

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 591mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 14.705g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 7)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.4)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 2.62g)
Which food is richer in minerals?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.