Sunflower seeds vs. Cheese sandwich — In-Depth Nutrition Comparison

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How are sunflower seeds and cheese sandwich different?

Sunflower seeds have more copper, vitamin B1, vitamin B6, magnesium, selenium, folate, phosphorus, manganese, and zinc than cheese sandwich.
Daily need coverage for copper for sunflower seeds is 182% higher.
Sunflower seeds contain 6 times more magnesium than cheese sandwich. While sunflower seeds contain 325mg of magnesium, cheese sandwich contains only 54mg.
Sunflower seeds have less sodium.
Sunflower seeds have a lower glycemic index (20) than cheese sandwich (54).

Seeds, sunflower seed kernels, dried and Crackers, wheat, sandwich, with cheese filling are the varieties used in this article.

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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.

Sunflower seeds

Cheese sandwich

Contains more MagnesiumMagnesium	+501.9%
Contains more PotassiumPotassium	+110.8%
Contains more IronIron	+100.4%
Contains more CopperCopper	+1025%
Contains more ZincZinc	+474.7%
Contains more PhosphorusPhosphorus	+72.8%
Contains less SodiumSodium	-98.9%
Contains more ManganeseManganese	+80.1%
Contains more SeleniumSelenium	+118.1%

Contains more CalciumCalcium

+161.5%

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 seeds

Cheese sandwich

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+313.4%
Contains more Vitamin B3Vitamin B3	+161.7%
Contains more Vitamin B5Vitamin B5	+81.7%
Contains more Vitamin B6Vitamin B6	+415.3%
Contains more FolateFolate	+254.7%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+600%
Contains more Vitamin B2Vitamin B2	+20.3%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin C ~1.5mg

~equal in Vitamin D ~µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	35.17mg		234%
Copper	1.8mg	0.16mg	182%
Vitamin B1	1.48mg	0.358mg	94%
Polyunsaturated fat	23.137g	9.166g	93%
Vitamin B6	1.345mg	0.261mg	83%
Magnesium	325mg	54mg	65%
Selenium	53µg	24.3µg	52%
Fats	51.46g	25g	41%
Folate	227µg	64µg	41%
Phosphorus	660mg	382mg	40%
Manganese	1.95mg	1.083mg	38%
Zinc	5mg	0.87mg	38%
Sodium	9mg	839mg	36%
Iron	5.25mg	2.62mg	33%
Vitamin B3	8.335mg	3.185mg	32%
Protein	20.78g	9.8g	22%
Fiber	8.6g	3.1g	22%
Monounsaturated fat	18.528g	10.351g	20%
Calcium	78mg	204mg	13%
Carbs	20g	58.2g	13%
Potassium	645mg	306mg	10%
Choline	55.1mg		10%
Vitamin B5	1.13mg	0.622mg	10%
Vitamin B2	0.355mg	0.427mg	6%
Vitamin B12	0µg	0.12µg	5%
Calories	584kcal	497kcal	4%
Vitamin A	3µg	21µg	2%
Cholesterol	0mg	7mg	2%
Saturated fat	4.455g	4.129g	1%
Vitamin C	1.4mg	1.5mg	0%
Net carbs	11.4g	55.1g	N/A
Sugar	2.62g		N/A
Tryptophan	0.348mg	0.13mg	0%
Threonine	0.928mg	0.298mg	0%
Isoleucine	1.139mg	0.383mg	0%
Leucine	1.659mg	0.698mg	0%
Lysine	0.937mg	0.344mg	0%
Methionine	0.494mg	0.167mg	0%
Phenylalanine	1.169mg	0.472mg	0%
Valine	1.315mg	0.438mg	0%
Histidine	0.632mg	0.219mg	0%
Omega-3 - EPA	0.014g	0g	N/A