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  6. Sunflower seeds vs. Fontina

Sunflower seeds vs. Fontina — In-Depth Nutrition Comparison

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What are the main differences between sunflower seeds and fontina?

  • Sunflower seeds are richer in vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, selenium, and iron, yet fontina is richer in vitamin B12.
  • Sunflower seeds' daily need coverage for vitamin E is 233% higher.
  • Sunflower seeds have 139 times more manganese than fontina. Sunflower seeds have 1.95mg of manganese, while fontina has 0.014mg.
  • Sunflower seeds contain less saturated fat.

We used Seeds, sunflower seed kernels, dried and Cheese, fontina types in this comparison.

Infographic

Sunflower seeds vs Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more MagnesiumMagnesium +2221.4%
Contains more PotassiumPotassium +907.8%
Contains more IronIron +2182.6%
Contains more CopperCopper +7100%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +90.8%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +13828.6%
Contains more SeleniumSelenium +265.5%
Contains more CalciumCalcium +605.1%

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%
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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +12925.9%
Contains more Vitamin B1Vitamin B1 +6947.6%
Contains more Vitamin B2Vitamin B2 +74%
Contains more Vitamin B3Vitamin B3 +5456.7%
Contains more Vitamin B5Vitamin B5 +163.4%
Contains more Vitamin B6Vitamin B6 +1520.5%
Contains more FolateFolate +3683.3%
Contains more CholineCholine +257.8%
Contains more Vitamin AVitamin A +8600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Sunflower seeds Fontina DV% diff.
Vitamin E 35.17mg 0.27mg 233%
Copper 1.8mg 0.025mg 197%
Polyunsaturated fat 23.137g 1.654g 143%
Vitamin B1 1.48mg 0.021mg 122%
Vitamin B6 1.345mg 0.083mg 97%
Manganese 1.95mg 0.014mg 84%
Magnesium 325mg 14mg 74%
Selenium 53µg 14.5µg 70%
Vitamin B12 0µg 1.68µg 70%
Saturated fat 4.455g 19.196g 67%
Iron 5.25mg 0.23mg 63%
Folate 227µg 6µg 55%
Vitamin B3 8.335mg 0.15mg 51%
Calcium 78mg 550mg 47%
Phosphorus 660mg 346mg 45%
Cholesterol 0mg 116mg 39%
Fiber 8.6g 0g 34%
Sodium 9mg 800mg 34%
Fats 51.46g 31.14g 31%
Vitamin A 3µg 261µg 29%
Monounsaturated fat 18.528g 8.687g 25%
Potassium 645mg 64mg 17%
Zinc 5mg 3.5mg 14%
Vitamin B5 1.13mg 0.429mg 14%
Vitamin B2 0.355mg 0.204mg 12%
Calories 584kcal 389kcal 10%
Protein 20.78g 25.6g 10%
Choline 55.1mg 15.4mg 7%
Carbs 20g 1.55g 6%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Vitamin K 0µg 2.6µg 2%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 1.55g N/A
Sugar 2.62g 1.55g N/A
Tryptophan 0.348mg 0.361mg 0%
Threonine 0.928mg 0.935mg 0%
Isoleucine 1.139mg 1.384mg 0%
Leucine 1.659mg 2.664mg 0%
Lysine 0.937mg 2.328mg 0%
Methionine 0.494mg 0.706mg 0%
Phenylalanine 1.169mg 1.497mg 0%
Valine 1.315mg 1.926mg 0%
Histidine 0.632mg 0.959mg 0%
Omega-3 - EPA 0.014g 0g 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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more FatsFats +65.3%
Contains more CarbsCarbs +1190.3%
Contains more ProteinProtein +23.2%
Contains more WaterWater +701.7%
Contains more OtherOther +25.1%

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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -76.8%
Contains more Mono. FatMonounsaturated fat +113.3%
Contains more Poly. FatPolyunsaturated fat +1298.9%

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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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.