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  6. Sunflower seeds vs. Roquefort

Sunflower seeds vs. Roquefort — In-Depth Nutrition Comparison

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A recap on differences between sunflower seeds and roquefort

  • Sunflower seeds are higher in copper, vitamin B1, vitamin B6, manganese, magnesium, selenium, and iron, yet roquefort is higher in calcium.
  • Sunflower seeds cover your daily copper needs 196% more than roquefort.
  • Sunflower seeds contain 65 times more manganese than roquefort. While sunflower seeds contain 1.95mg of manganese, roquefort contains only 0.03mg.
  • The amount of saturated fat in sunflower seeds is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Cheese, roquefort.

Infographic

Sunflower seeds vs Roquefort infographic
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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.
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 21% 199% 8% 21% 11% 57% 168% 236% 3.9% 79%
Contains more MagnesiumMagnesium +983.3%
Contains more PotassiumPotassium +608.8%
Contains more IronIron +837.5%
Contains more CopperCopper +5194.1%
Contains more ZincZinc +140.4%
Contains more PhosphorusPhosphorus +68.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +6400%
Contains more SeleniumSelenium +265.5%
Contains more CalciumCalcium +748.7%

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% 98% 0% 0% 10% 135% 14% 104% 29% 80% 0% 37% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3600%
Contains more Vitamin B3Vitamin B3 +1035.6%
Contains more Vitamin B6Vitamin B6 +984.7%
Contains more FolateFolate +363.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +9700%
Contains more Vitamin B2Vitamin B2 +65.1%
Contains more Vitamin B5Vitamin B5 +53.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Roquefort DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.034mg 196%
Polyunsaturated fat 23.137g 1.32g 145%
Vitamin B1 1.48mg 0.04mg 120%
Vitamin B6 1.345mg 0.124mg 94%
Manganese 1.95mg 0.03mg 83%
Sodium 9mg 1809mg 78%
Selenium 53µg 14.5µg 70%
Magnesium 325mg 30mg 70%
Saturated fat 4.455g 19.263g 67%
Iron 5.25mg 0.56mg 59%
Calcium 78mg 662mg 58%
Vitamin B3 8.335mg 0.734mg 48%
Folate 227µg 49µg 45%
Phosphorus 660mg 392mg 38%
Fiber 8.6g 0g 34%
Vitamin A 3µg 294µg 32%
Fats 51.46g 30.64g 32%
Cholesterol 0mg 90mg 30%
Zinc 5mg 2.08mg 27%
Vitamin B12 0µg 0.64µg 27%
Monounsaturated fat 18.528g 8.474g 25%
Vitamin B2 0.355mg 0.586mg 18%
Potassium 645mg 91mg 16%
Vitamin B5 1.13mg 1.731mg 12%
Calories 584kcal 369kcal 11%
Choline 55.1mg 10%
Carbs 20g 2g 6%
Protein 20.78g 21.54g 2%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 2g N/A
Sugar 2.62g N/A
Tryptophan 0.348mg 0.303mg 0%
Threonine 0.928mg 0.965mg 0%
Isoleucine 1.139mg 1.217mg 0%
Leucine 1.659mg 2.114mg 0%
Lysine 0.937mg 1.848mg 0%
Methionine 0.494mg 0.558mg 0%
Phenylalanine 1.169mg 1.023mg 0%
Valine 1.315mg 1.614mg 0%
Histidine 0.632mg 0.602mg 0%
Omega-3 - EPA 0.014g 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
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 g
Contains more FatsFats +68%
Contains more CarbsCarbs +900%
Contains more WaterWater +732.6%
Contains more OtherOther +112.5%
~equal in Protein ~21.54g

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
66% 29% 5%
Saturated fat: Sat. Fat 19.263 g
Monounsaturated fat: Mono. Fat 8.474 g
Polyunsaturated fat: Poly. Fat 1.32 g
Contains less Sat. FatSaturated fat -76.9%
Contains more Mono. FatMonounsaturated fat +118.6%
Contains more Poly. FatPolyunsaturated fat +1652.8%

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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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.