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  6. Sunflower seed vs. Romano cheese

Sunflower seed vs. Romano cheese — In-Depth Nutrition Comparison

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The main differences between Sunflower seed and Romano cheese

  • Sunflower seed is richer in Vitamin E , Copper, Vitamin B1, Vitamin B6, Manganese, Selenium, and Magnesium, yet Romano cheese is richer in Calcium.
  • Daily need coverage for Vitamin E from Sunflower seed is 233% higher.
  • Sunflower seed contains 98 times more Manganese than Romano cheese. Sunflower seed contains 1.95mg of Manganese, while Romano cheese contains 0.02mg.
  • Sunflower seed contains less Saturated Fat.

Food types used in this article are Seeds, sunflower seed kernels, dried and Cheese, romano.

Infographic

Sunflower seed vs Romano cheese 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.
Sunflower seed
Sunflower seed
8
:
2
Romano cheese
Romano cheese
Contains more Iron +581.8%
Contains more Magnesium +692.7%
Contains more Potassium +650%
Contains less Sodium -99.4%
Contains more Zinc +93.8%
Contains more Copper +5900%
Contains more Manganese +9650%
Contains more Selenium +265.5%
Contains more Calcium +1264.1%
Contains more Phosphorus +15.2%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +581.8%
Contains more Magnesium +692.7%
Contains more Potassium +650%
Contains less Sodium -99.4%
Contains more Zinc +93.8%
Contains more Copper +5900%
Contains more Manganese +9650%
Contains more Selenium +265.5%
Contains more Calcium +1264.1%
Contains more Phosphorus +15.2%

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.
Sunflower seed
Sunflower seed
7
:
5
Romano cheese
Romano cheese
Contains more Vitamin E +15191.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3900%
Contains more Vitamin B3 +10724.7%
Contains more Vitamin B5 +166.5%
Contains more Vitamin B6 +1482.4%
Contains more Folate +3142.9%
Contains more Vitamin A +730%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.37
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin E +15191.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3900%
Contains more Vitamin B3 +10724.7%
Contains more Vitamin B5 +166.5%
Contains more Vitamin B6 +1482.4%
Contains more Folate +3142.9%
Contains more Vitamin A +730%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.37

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
3
Romano cheese
Romano cheese
Contains more Fats +91%
Contains more Carbs +451%
Contains more Protein +53%
Contains more Water +553.5%
Contains more Other +121.8%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Romano cheese
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more Fats +91%
Contains more Carbs +451%
Contains more Protein +53%
Contains more Water +553.5%
Contains more Other +121.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
0
Romano cheese
Romano cheese
Contains less Saturated Fat -74%
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +3801.7%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -74%
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +3801.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Romano cheese
Lower in Sodium ok
Lower in Cholesterol 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 seed Romano cheese Opinion
Net carbs 11.4g 3.63g Sunflower seed
Protein 20.78g 31.8g Romano cheese
Fats 51.46g 26.94g Sunflower seed
Carbs 20g 3.63g Sunflower seed
Calories 584kcal 387kcal Sunflower seed
Sugar 2.62g 0.73g Romano cheese
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 1064mg Romano cheese
Iron 5.25mg 0.77mg Sunflower seed
Magnesium 325mg 41mg Sunflower seed
Phosphorus 660mg 760mg Romano cheese
Potassium 645mg 86mg Sunflower seed
Sodium 9mg 1433mg Sunflower seed
Zinc 5mg 2.58mg Sunflower seed
Copper 1.8mg 0.03mg Sunflower seed
Manganese 1.95mg 0.02mg Sunflower seed
Selenium 53µg 14.5µg Sunflower seed
Vitamin A 50IU 415IU Romano cheese
Vitamin A RAE 3µg 96µg Romano cheese
Vitamin E 35.17mg 0.23mg Sunflower seed
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.037mg Sunflower seed
Vitamin B2 0.355mg 0.37mg Romano cheese
Vitamin B3 8.335mg 0.077mg Sunflower seed
Vitamin B5 1.13mg 0.424mg Sunflower seed
Vitamin B6 1.345mg 0.085mg Sunflower seed
Folate 227µg 7µg Sunflower seed
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 0µg 2.2µg Romano cheese
Tryptophan 0.348mg 0.429mg Romano cheese
Threonine 0.928mg 1.171mg Romano cheese
Isoleucine 1.139mg 1.685mg Romano cheese
Leucine 1.659mg 3.071mg Romano cheese
Lysine 0.937mg 2.941mg Romano cheese
Methionine 0.494mg 0.852mg Romano cheese
Phenylalanine 1.169mg 1.71mg Romano cheese
Valine 1.315mg 2.183mg Romano cheese
Histidine 0.632mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Sunflower seed
Saturated Fat 4.455g 17.115g Sunflower seed
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 7.838g Sunflower seed
Polyunsaturated fat 23.137g 0.593g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
156%
Sunflower seed
28%
Romano cheese
Minerals Daily Need Coverage Score
207%
Sunflower seed
106%
Romano cheese

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 1424mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 12.66g)
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 - $3)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 1.89g)
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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.