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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.

Infographic

Sunflower seeds vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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.
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
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

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
10% 25% 58% 3% 4%
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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
17% 44% 39%
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.
Sunflower seeds Cheese sandwich
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Cheese sandwich 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?

ok
ok
is better in case of low diet
Sunflower seeds Cheese sandwich
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
32%
Cheese sandwich
Minerals Daily Need Coverage Score
207%
Sunflower seeds
85%
Cheese sandwich

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 830mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Cheese sandwich
Cheese sandwich is lower in Saturated fat (difference - 0.326g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $1.6)

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.