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Sunflower seeds vs. Brunost — In-Depth Nutrition Comparison

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What are the differences between Sunflower seeds and Brunost?

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

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

Infographic

Sunflower seeds 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 EVitamin 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 seeds 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 seeds Brunost Opinion
Calories 584kcal 466kcal Sunflower seeds
Protein 20.78g 9.65g Sunflower seeds
Fats 51.46g 29.51g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 42.65g Brunost
Carbs 20g 42.65g Brunost
Cholesterol 0mg 94mg Sunflower seeds
Magnesium 325mg 70mg Sunflower seeds
Calcium 78mg 400mg Brunost
Potassium 645mg 1409mg Brunost
Iron 5.25mg 0.52mg Sunflower seeds
Sugar 2.62g Brunost
Fiber 8.6g 0g Sunflower seeds
Copper 1.8mg 0.08mg Sunflower seeds
Zinc 5mg 1.14mg Sunflower seeds
Phosphorus 660mg 444mg Sunflower seeds
Sodium 9mg 600mg Sunflower seeds
Vitamin A 50IU 1113IU Brunost
Vitamin A 3µg 334µg Brunost
Vitamin E 35.17mg Sunflower seeds
Manganese 1.95mg 0.04mg Sunflower seeds
Selenium 53µg 14.5µg Sunflower seeds
Vitamin B1 1.48mg 0.315mg Sunflower seeds
Vitamin B2 0.355mg 1.382mg Brunost
Vitamin B3 8.335mg 0.813mg Sunflower seeds
Vitamin B5 1.13mg 3.351mg Brunost
Vitamin B6 1.345mg 0.271mg Sunflower seeds
Vitamin B12 0µg 2.42µg Brunost
Folate 227µg 5µg Sunflower seeds
Choline 55.1mg Sunflower seeds
Saturated Fat 4.455g 19.16g Sunflower seeds
Monounsaturated Fat 18.528g 7.879g Sunflower seeds
Polyunsaturated fat 23.137g 0.938g Sunflower seeds
Tryptophan 0.348mg 0.135mg Sunflower seeds
Threonine 0.928mg 0.393mg Sunflower seeds
Isoleucine 1.139mg 0.519mg Sunflower seeds
Leucine 1.659mg 0.992mg Sunflower seeds
Lysine 0.937mg 0.814mg Sunflower seeds
Methionine 0.494mg 0.318mg Sunflower seeds
Phenylalanine 1.169mg 0.54mg Sunflower seeds
Valine 1.315mg 0.765mg Sunflower seeds
Histidine 0.632mg 0.293mg Sunflower seeds
Omega-3 - EPA 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds 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 seeds
81%
Brunost
Minerals Daily Need Coverage Score
207%
Sunflower seeds
72%
Brunost

Comparison summary

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