Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe

Sunflower seed vs. Brunost — In-Depth Nutrition Comparison

Compare

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
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.
Sunflower seed
Sunflower seed
8
:
2
Brunost
Brunost
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 Manganese +4775%
Contains more Selenium +265.5%
Contains more Calcium +412.8%
Contains more Potassium +118.4%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Brunost
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 120% 20% 50% 191% 125% 79% 32% 27% 6% 80%
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 Manganese +4775%
Contains more Selenium +265.5%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sunflower seed
Sunflower seed
8
:
4
Brunost
Brunost
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 +∞%
Sunflower seed
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%
Brunost
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
3
Brunost
Brunost
Contains more Protein +115.3%
Contains more Fats +74.4%
Contains more Carbs +113.3%
Contains more Water +184.1%
Contains more Other +56.8%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Brunost
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more Protein +115.3%
Contains more Fats +74.4%
Contains more Carbs +113.3%
Contains more Water +184.1%
Contains more Other +56.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
0
Brunost
Brunost
Contains less Saturated Fat -76.7%
Contains more Monounsaturated Fat +135.2%
Contains more Polyunsaturated fat +2366.6%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Brunost
68% 28% 3%
Saturated Fat: 19.16 g
Monounsaturated Fat: 7.879 g
Polyunsaturated fat: 0.938 g
Contains less Saturated Fat -76.7%
Contains more Monounsaturated Fat +135.2%
Contains more Polyunsaturated fat +2366.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 minerals ok
Rich in vitamins ok
Lower in Sugar ok

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
Sugar 2.62g 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
Manganese 1.95mg 0.04mg Sunflower seed
Selenium 53µg 14.5µg Sunflower seed
Vitamin A 50IU 1113IU Brunost
Vitamin A RAE 3µg 334µg Brunost
Vitamin E 35.17mg 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
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
Saturated Fat 4.455g 19.16g Sunflower seed
Omega-3 - EPA 0.014g 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

People also compare

Sunflower seed
Sunflower seed vs Sesame
Sesame
Sunflower seed
Sunflower seed vs Safflower
Safflower
Sunflower seed
Sunflower seed vs Seed
Seed
Brunost
Brunost vs Gouda cheese
Gouda cheese
Brunost
Brunost vs Limburger
Limburger
Brunost
Brunost vs Monterey Jack
Monterey Jack

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
156%
Sunflower seed
87%
Brunost
Minerals Daily Need Coverage Score
207%
Sunflower seed
72%
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 minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
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)

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.