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Sunflower seeds vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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Significant differences between Sunflower seeds and Parmigiano-Reggiano

  • Sunflower seeds have more Vitamin E, Copper, Vitamin B1, Vitamin B6, Manganese, Magnesium, and Selenium, however, Parmigiano-Reggiano is richer in Calcium, and Vitamin B12.
  • Sunflower seeds covers your daily Vitamin E needs 233% more than Parmigiano-Reggiano.
  • Parmigiano-Reggiano has 51 times less Vitamin B1 than Sunflower seeds. Sunflower seeds have 1.48mg of Vitamin B1, while Parmigiano-Reggiano has 0.029mg.
  • Sunflower seeds contain less Sodium.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Cheese, parmesan, dry grated, reduced fat.

Infographic

Sunflower seeds vs Parmigiano-Reggiano 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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Contains more MagnesiumMagnesium +755.3%
Contains more PotassiumPotassium +416%
Contains more IronIron +483.3%
Contains more CopperCopper +656.3%
Contains more ZincZinc +29.2%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +2194.1%
Contains more SeleniumSelenium +199.4%
Contains more CalciumCalcium +1321.8%
Contains more PhosphorusPhosphorus +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" 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% 36% 3.4% 12% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +20588.2%
Contains more Vitamin B1Vitamin B1 +5003.4%
Contains more Vitamin B3Vitamin B3 +7211.4%
Contains more Vitamin B5Vitamin B5 +247.7%
Contains more Vitamin B6Vitamin B6 +2644.9%
Contains more FolateFolate +2170%
Contains more CholineCholine +166.2%
Contains more Vitamin AVitamin A +1110%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +36.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

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
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more FatsFats +157.3%
Contains more CarbsCarbs +1359.9%
Contains more WaterWater +969.8%
Contains more OtherOther +165%
~equal in Protein ~20g

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% 31% 2%
Saturated Fat: Sat. Fat 13.317 g
Monounsaturated Fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Contains less Sat. FatSaturated Fat -66.5%
Contains more Mono. FatMonounsaturated Fat +203.8%
Contains more Poly. FatPolyunsaturated fat +4908%

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 Parmigiano-Reggiano
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
Lower in Sugar ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Parmigiano-Reggiano Opinion
Calories 584kcal 265kcal Sunflower seeds
Protein 20.78g 20g Sunflower seeds
Fats 51.46g 20g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 1.37g Sunflower seeds
Carbs 20g 1.37g Sunflower seeds
Cholesterol 0mg 88mg Sunflower seeds
Vitamin D 0IU 15IU Parmigiano-Reggiano
Magnesium 325mg 38mg Sunflower seeds
Calcium 78mg 1109mg Parmigiano-Reggiano
Potassium 645mg 125mg Sunflower seeds
Iron 5.25mg 0.9mg Sunflower seeds
Sugar 2.62g 0g Parmigiano-Reggiano
Fiber 8.6g 0g Sunflower seeds
Copper 1.8mg 0.238mg Sunflower seeds
Zinc 5mg 3.87mg Sunflower seeds
Phosphorus 660mg 729mg Parmigiano-Reggiano
Sodium 9mg 1529mg Sunflower seeds
Vitamin A 50IU 605IU Parmigiano-Reggiano
Vitamin A 3µg 160µg Parmigiano-Reggiano
Vitamin E 35.17mg 0.17mg Sunflower seeds
Vitamin D 0µg 0.4µg Parmigiano-Reggiano
Manganese 1.95mg 0.085mg Sunflower seeds
Selenium 53µg 17.7µg Sunflower seeds
Vitamin B1 1.48mg 0.029mg Sunflower seeds
Vitamin B2 0.355mg 0.486mg Parmigiano-Reggiano
Vitamin B3 8.335mg 0.114mg Sunflower seeds
Vitamin B5 1.13mg 0.325mg Sunflower seeds
Vitamin B6 1.345mg 0.049mg Sunflower seeds
Vitamin B12 0µg 2.26µg Parmigiano-Reggiano
Vitamin K 0µg 1.7µg Parmigiano-Reggiano
Folate 227µg 10µg Sunflower seeds
Choline 55.1mg 20.7mg Sunflower seeds
Saturated Fat 4.455g 13.317g Sunflower seeds
Monounsaturated Fat 18.528g 6.098g Sunflower seeds
Polyunsaturated fat 23.137g 0.462g Sunflower seeds
Tryptophan 0.348mg 0.24mg Sunflower seeds
Threonine 0.928mg 1.519mg Parmigiano-Reggiano
Isoleucine 1.139mg 1.2mg Parmigiano-Reggiano
Leucine 1.659mg 2.983mg Parmigiano-Reggiano
Lysine 0.937mg 2.459mg Parmigiano-Reggiano
Methionine 0.494mg 0.369mg Sunflower seeds
Phenylalanine 1.169mg 1.604mg Parmigiano-Reggiano
Valine 1.315mg 1.498mg Parmigiano-Reggiano
Histidine 0.632mg 0.752mg Parmigiano-Reggiano
Omega-3 - EPA 0.014g 0g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Parmigiano-Reggiano
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
39%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
207%
Sunflower seeds
121%
Parmigiano-Reggiano

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 1520mg)
Which food is lower in Saturated Fat?
Sunflower seeds
Sunflower seeds is lower in Saturated Fat (difference - 8.862g)
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 - $1.6)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 2.62g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.