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Sunflower seed vs Parmigiano-Reggiano - In-Depth Nutrition Comparison

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Sunflower seed vs Parmigiano-Reggiano 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 +483.3%
Contains more Potassium +416%
Contains more Magnesium +755.3%
Contains more Copper +656.3%
Contains more Zinc +29.2%
Contains less Sodium -99.4%
Contains more Calcium +1321.8%
Contains more Phosphorus +10.5%
Contains more Iron +483.3%
Contains more Potassium +416%
Contains more Magnesium +755.3%
Contains more Copper +656.3%
Contains more Zinc +29.2%
Contains less Sodium -99.4%
Contains more Calcium +1321.8%
Contains more Phosphorus +10.5%

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 E +20588.2%
Contains more Vitamin B1 +5003.4%
Contains more Vitamin B3 +7211.4%
Contains more Vitamin B5 +247.7%
Contains more Vitamin B6 +2644.9%
Contains more Vitamin D +∞%
Contains more Vitamin A +1110%
Contains more Vitamin B2 +36.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +20588.2%
Contains more Vitamin B1 +5003.4%
Contains more Vitamin B3 +7211.4%
Contains more Vitamin B5 +247.7%
Contains more Vitamin B6 +2644.9%
Contains more Vitamin D +∞%
Contains more Vitamin A +1110%
Contains more Vitamin B2 +36.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

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
105
Sunflower seed
23
Parmigiano-Reggiano
Mineral Summary Score
122
Sunflower seed
114
Parmigiano-Reggiano

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
120%
Parmigiano-Reggiano
Carbohydrates
20%
Sunflower seed
1%
Parmigiano-Reggiano
Fats
238%
Sunflower seed
92%
Parmigiano-Reggiano

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 Parmigiano-Reggiano
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sunflower seed Parmigiano-Reggiano
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 - 88mg)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 1520mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 8.862g)
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 - $1.6)
Which food contains less Sugars?
Parmigiano-Reggiano
Parmigiano-Reggiano 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.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. 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 Parmigiano-Reggiano Opinion
Calories 584 265 Sunflower seed
Protein 20.78 20 Sunflower seed
Fats 51.46 20 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 1.37 Sunflower seed
Cholesterol 0 88 Sunflower seed
Vitamin D 0 15 Parmigiano-Reggiano
Iron 5.25 0.9 Sunflower seed
Calcium 78 1109 Parmigiano-Reggiano
Potassium 645 125 Sunflower seed
Magnesium 325 38 Sunflower seed
Sugars 2.62 0 Sunflower seed
Fiber 8.6 0 Sunflower seed
Copper 1.8 0.238 Sunflower seed
Zinc 5 3.87 Sunflower seed
Starch
Phosphorus 660 729 Parmigiano-Reggiano
Sodium 9 1529 Sunflower seed
Vitamin A 50 605 Parmigiano-Reggiano
Vitamin E 35.17 0.17 Sunflower seed
Vitamin D 0 0.4 Parmigiano-Reggiano
Vitamin B1 1.48 0.029 Sunflower seed
Vitamin B2 0.355 0.486 Parmigiano-Reggiano
Vitamin B3 8.335 0.114 Sunflower seed
Vitamin B5 1.13 0.325 Sunflower seed
Vitamin B6 1.345 0.049 Sunflower seed
Vitamin B12 0 2.26 Parmigiano-Reggiano
Vitamin K 0 1.7 Parmigiano-Reggiano
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 4.455 13.317 Sunflower seed
Monounsaturated Fat 18.528 6.098 Sunflower seed
Polyunsaturated fat 23.137 0.462 Sunflower seed
Tryptophan 0.348 0.24 Sunflower seed
Threonine 0.928 1.519 Parmigiano-Reggiano
Isoleucine 1.139 1.2 Parmigiano-Reggiano
Leucine 1.659 2.983 Parmigiano-Reggiano
Lysine 0.937 2.459 Parmigiano-Reggiano
Methionine 0.494 0.369 Sunflower seed
Phenylalanine 1.169 1.604 Parmigiano-Reggiano
Valine 1.315 1.498 Parmigiano-Reggiano
Histidine 0.632 0.752 Parmigiano-Reggiano
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.