Sunflower seeds vs. Romano cheese — In-Depth Nutrition Comparison
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The main differences between sunflower seeds and romano cheese
- Sunflower seeds are 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 for sunflower seeds is 233% higher.
- Sunflower seeds contain 98 times more manganese than romano cheese. Sunflower seeds contain 1.95mg of manganese, while romano cheese contains 0.02mg.
- Sunflower seeds contain less saturated fat.
Food types used in this article are Seeds, sunflower seed kernels, dried and Cheese, romano.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +692.7% |
| Contains more PotassiumPotassium | +650% |
| Contains more IronIron | +581.8% |
| Contains more CopperCopper | +5900% |
| Contains more ZincZinc | +93.8% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +9650% |
| Contains more SeleniumSelenium | +265.5% |
| Contains more CalciumCalcium | +1264.1% |
| Contains more PhosphorusPhosphorus | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +15191.3% |
| Contains more Vitamin B1Vitamin B1 | +3900% |
| Contains more Vitamin B3Vitamin B3 | +10724.7% |
| Contains more Vitamin B5Vitamin B5 | +166.5% |
| Contains more Vitamin B6Vitamin B6 | +1482.4% |
| Contains more FolateFolate | +3142.9% |
| Contains more CholineCholine | +257.8% |
| Contains more Vitamin AVitamin A | +3100% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more FatsFats | +91% |
| Contains more CarbsCarbs | +451% |
| Contains more ProteinProtein | +53% |
| Contains more WaterWater | +553.5% |
| Contains more OtherOther | +121.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
| Contains less Sat. FatSaturated fat | -74% |
| Contains more Mono. FatMonounsaturated fat | +136.4% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 35.17mg | 0.23mg | 233% |
| Copper | 1.8mg | 0.03mg | 197% |
| Polyunsaturated fat | 23.137g | 0.593g | 150% |
| Vitamin B1 | 1.48mg | 0.037mg | 120% |
| Calcium | 78mg | 1064mg | 99% |
| Vitamin B6 | 1.345mg | 0.085mg | 97% |
| Manganese | 1.95mg | 0.02mg | 84% |
| Selenium | 53µg | 14.5µg | 70% |
| Magnesium | 325mg | 41mg | 68% |
| Sodium | 9mg | 1433mg | 62% |
| Saturated fat | 4.455g | 17.115g | 58% |
| Iron | 5.25mg | 0.77mg | 56% |
| Folate | 227µg | 7µg | 55% |
| Vitamin B3 | 8.335mg | 0.077mg | 52% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Fats | 51.46g | 26.94g | 38% |
| Cholesterol | 0mg | 104mg | 35% |
| Fiber | 8.6g | 0g | 34% |
| Monounsaturated fat | 18.528g | 7.838g | 27% |
| Zinc | 5mg | 2.58mg | 22% |
| Protein | 20.78g | 31.8g | 22% |
| Potassium | 645mg | 86mg | 16% |
| Phosphorus | 660mg | 760mg | 14% |
| Vitamin B5 | 1.13mg | 0.424mg | 14% |
| Calories | 584kcal | 387kcal | 10% |
| Vitamin A | 3µg | 96µg | 10% |
| Choline | 55.1mg | 15.4mg | 7% |
| Carbs | 20g | 3.63g | 5% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Vitamin K | 0µg | 2.2µg | 2% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Vitamin B2 | 0.355mg | 0.37mg | 1% |
| Net carbs | 11.4g | 3.63g | N/A |
| Sugar | 2.62g | 0.73g | N/A |
| Tryptophan | 0.348mg | 0.429mg | 0% |
| Threonine | 0.928mg | 1.171mg | 0% |
| Isoleucine | 1.139mg | 1.685mg | 0% |
| Leucine | 1.659mg | 3.071mg | 0% |
| Lysine | 0.937mg | 2.941mg | 0% |
| Methionine | 0.494mg | 0.852mg | 0% |
| Phenylalanine | 1.169mg | 1.71mg | 0% |
| Valine | 1.315mg | 2.183mg | 0% |
| Histidine | 0.632mg | 1.231mg | 0% |
| Omega-3 - EPA | 0.014g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
207%
106%
Comparison summary
Which food is lower in Cholesterol?
Sunflower seeds is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 1424mg)
Which food is lower in Saturated fat?
Sunflower seeds is lower in Saturated fat (difference - 12.66g)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 7)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $3)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 1.89g)
Which food is richer in vitamins?
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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.