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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 Copper +2150%
Contains more Zinc +338.6%
Contains more Phosphorus +48.6%
Contains less Sodium -98.5%
Contains more Calcium +412.8%
Contains more Potassium +118.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 120% 125% 50% 27% 32% 191% 79%
Contains more Iron +909.6%
Contains more Magnesium +364.3%
Contains more Copper +2150%
Contains more Zinc +338.6%
Contains more Phosphorus +48.6%
Contains less Sodium -98.5%
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" 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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 67% 0% 0% 79% 319% 16% 202% 63% 303% 0% 4%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
125%
Sunflower seed
58%
Brunost
Carbohydrates
20%
Sunflower seed
43%
Brunost
Fats
238%
Sunflower seed
136%
Brunost

Comparison summary table

Pay attention at 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 Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Rich in minerals Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 591mg)
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 contains less Sugars?
Brunost
Brunost contains less Sugars (difference - 2.62g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sunflower seed Brunost Opinion
Calories 584 466 Sunflower seed
Protein 20.78 9.65 Sunflower seed
Fats 51.46 29.51 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 42.65 Brunost
Cholesterol 0 94 Sunflower seed
Vitamin D 0 Sunflower seed
Iron 5.25 0.52 Sunflower seed
Calcium 78 400 Brunost
Potassium 645 1409 Brunost
Magnesium 325 70 Sunflower seed
Sugars 2.62 Brunost
Fiber 8.6 0 Sunflower seed
Copper 1.8 0.08 Sunflower seed
Zinc 5 1.14 Sunflower seed
Starch
Phosphorus 660 444 Sunflower seed
Sodium 9 600 Sunflower seed
Vitamin A 50 1113 Brunost
Vitamin E 35.17 Sunflower seed
Vitamin D 0 Sunflower seed
Vitamin B1 1.48 0.315 Sunflower seed
Vitamin B2 0.355 1.382 Brunost
Vitamin B3 8.335 0.813 Sunflower seed
Vitamin B5 1.13 3.351 Brunost
Vitamin B6 1.345 0.271 Sunflower seed
Vitamin B12 0 2.42 Brunost
Vitamin K 0 Sunflower seed
Folate 227 5 Sunflower seed
Trans Fat
Saturated Fat 4.455 19.16 Sunflower seed
Monounsaturated Fat 18.528 7.879 Sunflower seed
Polyunsaturated fat 23.137 0.938 Sunflower seed
Tryptophan 0.348 0.135 Sunflower seed
Threonine 0.928 0.393 Sunflower seed
Isoleucine 1.139 0.519 Sunflower seed
Leucine 1.659 0.992 Sunflower seed
Lysine 0.937 0.814 Sunflower seed
Methionine 0.494 0.318 Sunflower seed
Phenylalanine 1.169 0.54 Sunflower seed
Valine 1.315 0.765 Sunflower seed
Histidine 0.632 0.293 Sunflower seed
Fructose

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 of 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.