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Sunflower seeds vs. Feta — In-Depth Nutrition Comparison

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A recap on differences between sunflower seeds and feta

  • Sunflower seeds are higher in vitamin E, copper, vitamin B1, manganese, magnesium, vitamin B6, selenium, and iron, yet feta is higher in vitamin B12.
  • Sunflower seeds cover your daily vitamin E needs 233% more than feta.
  • Sunflower seeds contain 70 times more manganese than feta. While sunflower seeds contain 1.95mg of manganese, feta contains only 0.028mg.
  • The amount of saturated fat in sunflower seeds is lower.

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

Infographic

Sunflower seeds vs Feta infographic
Infographic link

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%
Feta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +1610.5%
Contains more PotassiumPotassium +940.3%
Contains more IronIron +707.7%
Contains more CopperCopper +5525%
Contains more ZincZinc +73.6%
Contains more PhosphorusPhosphorus +95.8%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +6864.3%
Contains more SeleniumSelenium +253.3%
Contains more CalciumCalcium +532.1%

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%
Feta
5
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +19438.9%
Contains more Vitamin B1Vitamin B1 +861%
Contains more Vitamin B3Vitamin B3 +741.1%
Contains more Vitamin B5Vitamin B5 +16.9%
Contains more Vitamin B6Vitamin B6 +217.2%
Contains more FolateFolate +609.4%
Contains more CholineCholine +257.8%
Contains more Vitamin AVitamin A +4066.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +137.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

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
Feta
2
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more ProteinProtein +46.2%
Contains more FatsFats +141.8%
Contains more CarbsCarbs +389%
Contains more WaterWater +1067.4%
Contains more OtherOther +71.6%

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
Feta
0
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -70.2%
Contains more Mono. FatMonounsaturated fat +300.8%
Contains more Poly. FatPolyunsaturated fat +3814.9%

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 Feta
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Feta DV% diff.
Vitamin E 35.17mg 0.18mg 233%
Copper 1.8mg 0.032mg 196%
Polyunsaturated fat 23.137g 0.591g 150%
Vitamin B1 1.48mg 0.154mg 111%
Manganese 1.95mg 0.028mg 84%
Magnesium 325mg 19mg 73%
Vitamin B6 1.345mg 0.424mg 71%
Vitamin B12 0µg 1.69µg 70%
Selenium 53µg 15µg 69%
Iron 5.25mg 0.65mg 58%
Folate 227µg 32µg 49%
Saturated fat 4.455g 14.946g 48%
Phosphorus 660mg 337mg 46%
Vitamin B3 8.335mg 0.991mg 46%
Fats 51.46g 21.28g 46%
Calcium 78mg 493mg 42%
Sodium 9mg 917mg 39%
Vitamin B2 0.355mg 0.844mg 38%
Monounsaturated fat 18.528g 4.623g 35%
Fiber 8.6g 0g 34%
Cholesterol 0mg 89mg 30%
Zinc 5mg 2.88mg 19%
Potassium 645mg 62mg 17%
Calories 584kcal 264kcal 16%
Vitamin A 3µg 125µg 14%
Protein 20.78g 14.21g 13%
Choline 55.1mg 15.4mg 7%
Carbs 20g 4.09g 5%
Vitamin B5 1.13mg 0.967mg 3%
Vitamin D 0µg 0.4µg 2%
Vitamin C 1.4mg 0mg 2%
Vitamin D 0IU 16IU 2%
Vitamin K 0µg 1.8µg 2%
Net carbs 11.4g 4.09g N/A
Sugar 2.62g 4.09g N/A
Tryptophan 0.348mg 0.2mg 0%
Threonine 0.928mg 0.637mg 0%
Isoleucine 1.139mg 0.803mg 0%
Leucine 1.659mg 1.395mg 0%
Lysine 0.937mg 1.219mg 0%
Methionine 0.494mg 0.368mg 0%
Phenylalanine 1.169mg 0.675mg 0%
Valine 1.315mg 1.065mg 0%
Histidine 0.632mg 0.397mg 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 Feta
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
54%
Feta
Minerals Daily Need Coverage Score
207%
Sunflower seeds
63%
Feta

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 1.47g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 908mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 10.491g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 7)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.9)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.