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.
| 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.
| 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 | +∞% |
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:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
| Contains more ProteinProtein | +112% |
| Contains more FatsFats | +105.8% |
| Contains more WaterWater | +47.8% |
| Contains more CarbsCarbs | +191% |
| Contains more OtherOther | +25.4% |
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
4.129 g
Monounsaturated fat:
Mono. Fat
10.351 g
Polyunsaturated fat:
Poly. Fat
9.166 g
| Contains more Mono. FatMonounsaturated fat | +79% |
| Contains more Poly. FatPolyunsaturated fat | +152.4% |
~equal in
Saturated fat
~4.129g
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 Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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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 |
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%
32%
Minerals Daily Need Coverage Score
207%
85%
Comparison summary
Which food is lower in Cholesterol?
Sunflower seeds is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 830mg)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Cheese sandwich is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Cheese sandwich is lower in Saturated fat (difference - 0.326g)
Which food is cheaper?
Cheese sandwich is cheaper (difference - $1.6)