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  6. Sunflower seeds vs. Mozzarella

Sunflower seeds vs. Mozzarella — In-Depth Nutrition Comparison

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Summary of differences between sunflower seeds and mozzarella

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, magnesium, selenium, iron, folate, and vitamin B3; however, mozzarella is higher in calcium.
  • Sunflower seeds cover your daily need for vitamin E, 233% more than mozzarella.
  • Sunflower seeds have 74 times more vitamin B1 than mozzarella. While sunflower seeds have 1.48mg of vitamin B1, mozzarella has only 0.02mg.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Cheese, mozzarella, low sodium.

Infographic

Sunflower seeds vs Mozzarella 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.
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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +1150%
Contains more PotassiumPotassium +578.9%
Contains more IronIron +2000%
Contains more CopperCopper +6566.7%
Contains more ZincZinc +59.7%
Contains more PhosphorusPhosphorus +26%
Contains less SodiumSodium -43.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +237.6%
Contains more CalciumCalcium +837.2%

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% 1% 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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +23346.7%
Contains more Vitamin B1Vitamin B1 +7300%
Contains more Vitamin B3Vitamin B3 +6845.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1581.3%
Contains more FolateFolate +2422.2%
Contains more CholineCholine +199.5%
Contains more Vitamin AVitamin A +4466.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin B2 ~0.34mg

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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more FatsFats +200.9%
Contains more CarbsCarbs +545.2%
Contains more OtherOther +26.3%
Contains more ProteinProtein +32.3%
Contains more WaterWater +955%

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -59%
Contains more Mono. FatMonounsaturated fat +282.5%
Contains more Poly. FatPolyunsaturated fat +4445.6%

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 Mozzarella
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 Mozzarella DV% diff.
Vitamin E 35.17mg 0.15mg 233%
Copper 1.8mg 0.027mg 197%
Polyunsaturated fat 23.137g 0.509g 151%
Vitamin B1 1.48mg 0.02mg 122%
Vitamin B6 1.345mg 0.08mg 97%
Manganese 1.95mg 85%
Magnesium 325mg 26mg 71%
Selenium 53µg 15.7µg 68%
Calcium 78mg 731mg 65%
Iron 5.25mg 0.25mg 63%
Folate 227µg 9µg 55%
Fats 51.46g 17.1g 53%
Vitamin B3 8.335mg 0.12mg 51%
Vitamin B12 0µg 0.92µg 38%
Fiber 8.6g 0g 34%
Monounsaturated fat 18.528g 4.844g 34%
Saturated fat 4.455g 10.867g 29%
Vitamin B5 1.13mg 23%
Phosphorus 660mg 524mg 19%
Cholesterol 0mg 54mg 18%
Zinc 5mg 3.13mg 17%
Potassium 645mg 95mg 16%
Calories 584kcal 280kcal 15%
Vitamin A 3µg 137µg 15%
Protein 20.78g 27.5g 13%
Choline 55.1mg 18.4mg 7%
Carbs 20g 3.1g 6%
Vitamin D 0IU 13IU 2%
Vitamin C 1.4mg 0mg 2%
Vitamin K 0µg 1.8µg 2%
Vitamin D 0µg 0.3µg 2%
Vitamin B2 0.355mg 0.34mg 1%
Net carbs 11.4g 3.1g N/A
Sugar 2.62g 1.23g N/A
Sodium 9mg 16mg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Mozzarella
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
23%
Mozzarella
Minerals Daily Need Coverage Score
207%
Sunflower seeds
66%
Mozzarella

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 54mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 6.412g)
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 - $0.4)
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?
Mozzarella
Mozzarella is lower in Sugar (difference - 1.39g)

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.