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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" 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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more MagnesiumMagnesium +364.3%
Contains more IronIron +909.6%
Contains more CopperCopper +2150%
Contains more ZincZinc +338.6%
Contains more PhosphorusPhosphorus +48.6%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +4775%
Contains more SeleniumSelenium +265.5%
Contains more CalciumCalcium +412.8%
Contains more PotassiumPotassium +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.
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% 3% 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% 67% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +369.8%
Contains more Vitamin B3Vitamin B3 +925.2%
Contains more Vitamin B6Vitamin B6 +396.3%
Contains more FolateFolate +4440%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2126%
Contains more Vitamin B2Vitamin B2 +289.3%
Contains more Vitamin B5Vitamin B5 +196.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

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
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 ProteinProtein +115.3%
Contains more FatsFats +74.4%
Contains more CarbsCarbs +113.3%
Contains more WaterWater +184.1%
Contains more OtherOther +56.8%

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
68% 28% 3%
Saturated Fat: Sat. Fat 19.16 g
Monounsaturated Fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated Fat -76.7%
Contains more Mono. FatMonounsaturated Fat +135.2%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium 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
Calories 584kcal 466kcal Sunflower seed
Protein 20.78g 9.65g Sunflower seed
Fats 51.46g 29.51g Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Net carbs 11.4g 42.65g Brunost
Carbs 20g 42.65g Brunost
Cholesterol 0mg 94mg Sunflower seed
Magnesium 325mg 70mg Sunflower seed
Calcium 78mg 400mg Brunost
Potassium 645mg 1409mg Brunost
Iron 5.25mg 0.52mg Sunflower seed
Sugar 2.62g Brunost
Fiber 8.6g 0g Sunflower seed
Copper 1.8mg 0.08mg Sunflower seed
Zinc 5mg 1.14mg Sunflower seed
Phosphorus 660mg 444mg Sunflower seed
Sodium 9mg 600mg Sunflower seed
Vitamin A 50IU 1113IU Brunost
Vitamin A RAE 3µg 334µg Brunost
Vitamin E 35.17mg Sunflower seed
Manganese 1.95mg 0.04mg Sunflower seed
Selenium 53µg 14.5µg 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
Vitamin B12 0µg 2.42µg Brunost
Folate 227µg 5µg Sunflower seed
Choline 55.1mg Sunflower seed
Saturated Fat 4.455g 19.16g Sunflower seed
Monounsaturated Fat 18.528g 7.879g Sunflower seed
Polyunsaturated fat 23.137g 0.938g 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
Omega-3 - EPA 0.014g Sunflower seed

Which food is preferable for your diet?

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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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
146%
Sunflower seed
81%
Brunost
Minerals Daily Need Coverage Score
207%
Sunflower seed
72%
Brunost

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 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

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 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.