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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 covers 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% 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% 66% 4.8% 15% 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 +2084%
Contains more Vitamin DVitamin D +∞%
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
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%

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 Port Salut
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 Port Salut Opinion
Calories 584kcal 352kcal Sunflower seeds
Protein 20.78g 23.78g Port Salut
Fats 51.46g 28.2g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 0.57g Sunflower seeds
Carbs 20g 0.57g Sunflower seeds
Cholesterol 0mg 123mg Sunflower seeds
Vitamin D 0IU 21IU Port Salut
Magnesium 325mg 24mg Sunflower seeds
Calcium 78mg 650mg Port Salut
Potassium 645mg 136mg Sunflower seeds
Iron 5.25mg 0.43mg Sunflower seeds
Sugar 2.62g 0.57g Port Salut
Fiber 8.6g 0g Sunflower seeds
Copper 1.8mg 0.022mg Sunflower seeds
Zinc 5mg 2.6mg Sunflower seeds
Phosphorus 660mg 360mg Sunflower seeds
Sodium 9mg 534mg Sunflower seeds
Vitamin A 50IU 1092IU Port Salut
Vitamin A 3µg 315µg Port Salut
Vitamin E 35.17mg 0.24mg Sunflower seeds
Vitamin D 0µg 0.5µg Port Salut
Manganese 1.95mg 0.011mg Sunflower seeds
Selenium 53µg 14.5µg Sunflower seeds
Vitamin B1 1.48mg 0.014mg Sunflower seeds
Vitamin B2 0.355mg 0.24mg Sunflower seeds
Vitamin B3 8.335mg 0.06mg Sunflower seeds
Vitamin B5 1.13mg 0.21mg Sunflower seeds
Vitamin B6 1.345mg 0.053mg Sunflower seeds
Vitamin B12 0µg 1.5µg Port Salut
Vitamin K 0µg 2.4µg Port Salut
Folate 227µg 18µg Sunflower seeds
Choline 55.1mg 15.4mg Sunflower seeds
Saturated Fat 4.455g 16.691g Sunflower seeds
Monounsaturated Fat 18.528g 9.338g Sunflower seeds
Polyunsaturated fat 23.137g 0.729g Sunflower seeds
Tryptophan 0.348mg 0.343mg Sunflower seeds
Threonine 0.928mg 0.876mg Sunflower seeds
Isoleucine 1.139mg 1.446mg Port Salut
Leucine 1.659mg 2.482mg Port Salut
Lysine 0.937mg 1.987mg Port Salut
Methionine 0.494mg 0.734mg Port Salut
Phenylalanine 1.169mg 1.323mg Port Salut
Valine 1.315mg 1.707mg Port Salut
Histidine 0.632mg 0.686mg Port Salut
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 Port Salut
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
30%
Port Salut
Minerals Daily Need Coverage Score
207%
Sunflower seeds
62%
Port Salut

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 123mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 525mg)
Which food is lower in Saturated Fat?
Sunflower seeds
Sunflower seeds is lower in Saturated Fat (difference - 12.236g)
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 - $1.9)
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?
Port Salut
Port Salut is lower in Sugar (difference - 2.05g)

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.