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  6. Sunflower seeds vs. Romano cheese

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 from 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.

Infographic

Sunflower seeds 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.
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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
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.
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% 25% 4.6% 15% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
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 +730%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin B2 ~0.37mg

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
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 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
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 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.
Sunflower seeds Romano cheese
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 Romano cheese Opinion
Calories 584kcal 387kcal Sunflower seeds
Protein 20.78g 31.8g Romano cheese
Fats 51.46g 26.94g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 3.63g Sunflower seeds
Carbs 20g 3.63g Sunflower seeds
Cholesterol 0mg 104mg Sunflower seeds
Vitamin D 0IU 20IU Romano cheese
Magnesium 325mg 41mg Sunflower seeds
Calcium 78mg 1064mg Romano cheese
Potassium 645mg 86mg Sunflower seeds
Iron 5.25mg 0.77mg Sunflower seeds
Sugar 2.62g 0.73g Romano cheese
Fiber 8.6g 0g Sunflower seeds
Copper 1.8mg 0.03mg Sunflower seeds
Zinc 5mg 2.58mg Sunflower seeds
Phosphorus 660mg 760mg Romano cheese
Sodium 9mg 1433mg Sunflower seeds
Vitamin A 50IU 415IU Romano cheese
Vitamin A 3µg 96µg Romano cheese
Vitamin E 35.17mg 0.23mg Sunflower seeds
Vitamin D 0µg 0.5µg Romano cheese
Manganese 1.95mg 0.02mg Sunflower seeds
Selenium 53µg 14.5µg Sunflower seeds
Vitamin B1 1.48mg 0.037mg Sunflower seeds
Vitamin B2 0.355mg 0.37mg Romano cheese
Vitamin B3 8.335mg 0.077mg Sunflower seeds
Vitamin B5 1.13mg 0.424mg Sunflower seeds
Vitamin B6 1.345mg 0.085mg Sunflower seeds
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 0µg 2.2µg Romano cheese
Folate 227µg 7µg Sunflower seeds
Choline 55.1mg 15.4mg Sunflower seeds
Saturated Fat 4.455g 17.115g Sunflower seeds
Monounsaturated Fat 18.528g 7.838g Sunflower seeds
Polyunsaturated fat 23.137g 0.593g Sunflower seeds
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
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 Romano cheese
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
27%
Romano cheese
Minerals Daily Need Coverage Score
207%
Sunflower seeds
106%
Romano cheese

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 1424mg)
Which food is lower in Saturated Fat?
Sunflower seeds
Sunflower seeds is lower in Saturated Fat (difference - 12.66g)
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 - $3)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds 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 seeds - 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.