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  6. Sunflower seeds vs. Cheesecake

Sunflower seeds vs. Cheesecake — In-Depth Nutrition Comparison

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Summary of differences between sunflower seeds and cheesecake

  • Cheesecake has less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 231% more than cheesecake.
  • Sunflower seeds have 90 times more copper than cheesecake. While sunflower seeds have 1.8mg of copper, cheesecake has only 0.02mg.
  • The glycemic index of cheesecake is higher.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Cheesecake commercially prepared.

Infographic

Sunflower seeds vs Cheesecake 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 7.9% 15% 7.9% 24% 6.7% 14% 40% 57% 18% 28%
Contains more MagnesiumMagnesium +2854.5%
Contains more CalciumCalcium +52.9%
Contains more PotassiumPotassium +616.7%
Contains more IronIron +733.3%
Contains more CopperCopper +8900%
Contains more ZincZinc +880.4%
Contains more PhosphorusPhosphorus +609.7%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1292.9%
Contains more SeleniumSelenium +919.2%

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% 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 1.3% 53% 11% 7.5% 7% 45% 3.7% 34% 12% 21% 11% 14% 25%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin EVitamin E +6180.4%
Contains more Vitamin B1Vitamin B1 +5185.7%
Contains more Vitamin B2Vitamin B2 +83.9%
Contains more Vitamin B3Vitamin B3 +4174.4%
Contains more Vitamin B5Vitamin B5 +97.9%
Contains more Vitamin B6Vitamin B6 +2486.5%
Contains more FolateFolate +1161.1%
Contains more CholineCholine +20%
Contains more Vitamin AVitamin A +5200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Sunflower seeds Cheesecake DV% diff.
Vitamin E 35.17mg 0.56mg 231%
Copper 1.8mg 0.02mg 198%
Polyunsaturated fat 23.137g 1.602g 144%
Vitamin B1 1.48mg 0.028mg 121%
Vitamin B6 1.345mg 0.052mg 99%
Selenium 53µg 5.2µg 87%
Phosphorus 660mg 93mg 81%
Manganese 1.95mg 0.14mg 79%
Magnesium 325mg 11mg 75%
Iron 5.25mg 0.63mg 58%
Folate 227µg 18µg 52%
Vitamin B3 8.335mg 0.195mg 51%
Fats 51.46g 22.5g 45%
Zinc 5mg 0.51mg 41%
Fiber 8.6g 0.4g 33%
Protein 20.78g 5.5g 31%
Saturated fat 4.455g 9.921g 25%
Monounsaturated fat 18.528g 8.634g 25%
Sodium 9mg 438mg 19%
Cholesterol 0mg 55mg 18%
Vitamin A 3µg 159µg 17%
Potassium 645mg 90mg 16%
Calories 584kcal 321kcal 13%
Vitamin B2 0.355mg 0.193mg 12%
Vitamin B5 1.13mg 0.571mg 11%
Vitamin B12 0µg 0.17µg 7%
Vitamin K 0µg 4.4µg 4%
Vitamin D 0µg 0.5µg 3%
Calcium 78mg 51mg 3%
Carbs 20g 25.5g 2%
Vitamin D 0IU 18IU 2%
Choline 55.1mg 45.9mg 2%
Vitamin C 1.4mg 0.4mg 1%
Net carbs 11.4g 25.1g N/A
Sugar 2.62g 21.8g N/A
Tryptophan 0.348mg 0.064mg 0%
Threonine 0.928mg 0.222mg 0%
Isoleucine 1.139mg 0.281mg 0%
Leucine 1.659mg 0.464mg 0%
Lysine 0.937mg 0.372mg 0%
Methionine 0.494mg 0.136mg 0%
Phenylalanine 1.169mg 0.258mg 0%
Valine 1.315mg 0.314mg 0%
Histidine 0.632mg 0.133mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0g 0.005g 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
6% 23% 26% 46%
Protein: 5.5 g
Fats: 22.5 g
Carbs: 25.5 g
Water: 45.6 g
Other: 0.9 g
Contains more ProteinProtein +277.8%
Contains more FatsFats +128.7%
Contains more OtherOther +236.7%
Contains more CarbsCarbs +27.5%
Contains more WaterWater +864.1%

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
49% 43% 8%
Saturated fat: Sat. Fat 9.921 g
Monounsaturated fat: Mono. Fat 8.634 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -55.1%
Contains more Mono. FatMonounsaturated fat +114.6%
Contains more Poly. FatPolyunsaturated fat +1344.3%

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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. Cheesecake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172711/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.