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  6. Sunflower seeds vs. Port Salut

Sunflower seeds vs. Port Salut — In-Depth Nutrition Comparison

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Significant differences between sunflower seeds and port Salut

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, selenium, and iron; however, port Salut is richer in vitamin B12.
  • Sunflower seeds cover your daily vitamin E needs 233% more than port Salut.
  • Port Salut has 177 times less manganese than sunflower seeds. Sunflower seeds have 1.95mg of manganese, while port Salut has 0.011mg.
  • Sunflower seeds contain less saturated fat.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Cheese, port de salut.

Infographic

Sunflower seeds vs Port Salut 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 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Contains more MagnesiumMagnesium +1254.2%
Contains more PotassiumPotassium +374.3%
Contains more IronIron +1120.9%
Contains more CopperCopper +8081.8%
Contains more ZincZinc +92.3%
Contains more PhosphorusPhosphorus +83.3%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +17627.3%
Contains more SeleniumSelenium +265.5%
Contains more CalciumCalcium +733.3%

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% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +14554.2%
Contains more Vitamin B1Vitamin B1 +10471.4%
Contains more Vitamin B2Vitamin B2 +47.9%
Contains more Vitamin B3Vitamin B3 +13791.7%
Contains more Vitamin B5Vitamin B5 +438.1%
Contains more Vitamin B6Vitamin B6 +2437.7%
Contains more FolateFolate +1161.1%
Contains more CholineCholine +257.8%
Contains more Vitamin AVitamin A +10400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Sunflower seeds Port Salut DV% diff.
Vitamin E 35.17mg 0.24mg 233%
Copper 1.8mg 0.022mg 198%
Polyunsaturated fat 23.137g 0.729g 149%
Vitamin B1 1.48mg 0.014mg 122%
Vitamin B6 1.345mg 0.053mg 99%
Manganese 1.95mg 0.011mg 84%
Magnesium 325mg 24mg 72%
Selenium 53µg 14.5µg 70%
Vitamin B12 0µg 1.5µg 63%
Iron 5.25mg 0.43mg 60%
Calcium 78mg 650mg 57%
Saturated fat 4.455g 16.691g 56%
Folate 227µg 18µg 52%
Vitamin B3 8.335mg 0.06mg 52%
Phosphorus 660mg 360mg 43%
Cholesterol 0mg 123mg 41%
Fats 51.46g 28.2g 36%
Vitamin A 3µg 315µg 35%
Fiber 8.6g 0g 34%
Sodium 9mg 534mg 23%
Monounsaturated fat 18.528g 9.338g 23%
Zinc 5mg 2.6mg 22%
Vitamin B5 1.13mg 0.21mg 18%
Potassium 645mg 136mg 15%
Calories 584kcal 352kcal 12%
Vitamin B2 0.355mg 0.24mg 9%
Choline 55.1mg 15.4mg 7%
Protein 20.78g 23.78g 6%
Carbs 20g 0.57g 6%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 21IU 3%
Vitamin K 0µg 2.4µg 2%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 0.57g N/A
Sugar 2.62g 0.57g N/A
Tryptophan 0.348mg 0.343mg 0%
Threonine 0.928mg 0.876mg 0%
Isoleucine 1.139mg 1.446mg 0%
Leucine 1.659mg 2.482mg 0%
Lysine 0.937mg 1.987mg 0%
Methionine 0.494mg 0.734mg 0%
Phenylalanine 1.169mg 1.323mg 0%
Valine 1.315mg 1.707mg 0%
Histidine 0.632mg 0.686mg 0%
Omega-3 - EPA 0.014g 0g N/A

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
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more FatsFats +82.5%
Contains more CarbsCarbs +3408.8%
Contains more OtherOther +51.5%
Contains more ProteinProtein +14.4%
Contains more WaterWater +860.9%

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
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
Contains less Sat. FatSaturated fat -73.3%
Contains more Mono. FatMonounsaturated fat +98.4%
Contains more Poly. FatPolyunsaturated fat +3073.8%

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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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.