Sunflower seed vs. Goat cheese — In-Depth Nutrition Comparison
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Summary of differences between Sunflower seed and Goat cheese
- Goat cheese has less Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Manganese, Magnesium, Folate, and Iron than Sunflower seed.
- Sunflower seed covers your daily need of Vitamin E 233% more than Goat cheese.
- Sunflower seed has 114 times more Folate than Goat cheese. While Sunflower seed has 227µg of Folate, Goat cheese has only 2µg.
- Sunflower seed has less Saturated Fat.
These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Cheese, goat, semisoft type.
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.
Contains
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Iron
+224.1%
Contains
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Magnesium
+1020.7%
Contains
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Phosphorus
+76%
Contains
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Potassium
+308.2%
Contains
less
Sodium
-97.8%
Contains
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Zinc
+657.6%
Contains
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Copper
+219.1%
Contains
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Manganese
+1996.8%
Contains
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Selenium
+1294.7%
Contains
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Calcium
+282.1%
Contains
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Iron
+224.1%
Contains
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Magnesium
+1020.7%
Contains
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Phosphorus
+76%
Contains
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Potassium
+308.2%
Contains
less
Sodium
-97.8%
Contains
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Zinc
+657.6%
Contains
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Copper
+219.1%
Contains
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Manganese
+1996.8%
Contains
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Selenium
+1294.7%
Contains
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Calcium
+282.1%
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.
:
Contains
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Vitamin E
+13426.9%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+1955.6%
Contains
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Vitamin B3
+626%
Contains
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Vitamin B5
+494.7%
Contains
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Vitamin B6
+2141.7%
Contains
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Folate
+11250%
Contains
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Vitamin A
+2828%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+90.4%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+∞%
Contains
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Vitamin E
+13426.9%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+1955.6%
Contains
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Vitamin B3
+626%
Contains
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Vitamin B5
+494.7%
Contains
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Vitamin B6
+2141.7%
Contains
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Folate
+11250%
Contains
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Vitamin A
+2828%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+90.4%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+72.5%
Contains
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Carbs
+16566.7%
Contains
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Water
+862.4%
Equal in Protein - 21.58
Equal in Other - 2.94
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
21.58 g
Fats:
29.84 g
Carbs:
0.12 g
Water:
45.52 g
Other:
2.94 g
Contains
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Fats
+72.5%
Contains
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Carbs
+16566.7%
Contains
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Water
+862.4%
Equal in Protein - 21.58
Equal in Other - 2.94
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-78.4%
Contains
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Monounsaturated Fat
+172.2%
Contains
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Polyunsaturated fat
+3163.3%
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Saturated Fat:
20.639 g
Monounsaturated Fat:
6.808 g
Polyunsaturated fat:
0.709 g
Contains
less
Saturated Fat
-78.4%
Contains
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Monounsaturated Fat
+172.2%
Contains
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Polyunsaturated fat
+3163.3%
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 Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.4g | 0.12g |
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| Protein | 20.78g | 21.58g |
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| Fats | 51.46g | 29.84g |
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| Carbs | 20g | 0.12g |
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| Calories | 584kcal | 364kcal |
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| Sugar | 2.62g | 0.12g |
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| Fiber | 8.6g | 0g |
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| Calcium | 78mg | 298mg |
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| Iron | 5.25mg | 1.62mg |
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| Magnesium | 325mg | 29mg |
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| Phosphorus | 660mg | 375mg |
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| Potassium | 645mg | 158mg |
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| Sodium | 9mg | 415mg |
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| Zinc | 5mg | 0.66mg |
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| Copper | 1.8mg | 0.564mg |
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| Manganese | 1.95mg | 0.093mg |
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| Selenium | 53µg | 3.8µg |
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| Vitamin A | 50IU | 1464IU |
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| Vitamin A RAE | 3µg | 407µg |
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| Vitamin E | 35.17mg | 0.26mg |
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| Vitamin D | 0IU | 22IU |
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| Vitamin D | 0µg | 0.5µg |
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| Vitamin C | 1.4mg | 0mg |
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| Vitamin B1 | 1.48mg | 0.072mg |
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| Vitamin B2 | 0.355mg | 0.676mg |
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| Vitamin B3 | 8.335mg | 1.148mg |
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| Vitamin B5 | 1.13mg | 0.19mg |
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| Vitamin B6 | 1.345mg | 0.06mg |
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| Folate | 227µg | 2µg |
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| Vitamin B12 | 0µg | 0.22µg |
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| Vitamin K | 0µg | 2.5µg |
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| Tryptophan | 0.348mg | 0.227mg |
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| Threonine | 0.928mg | 0.805mg |
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| Isoleucine | 1.139mg | 0.893mg |
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| Leucine | 1.659mg | 1.861mg |
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| Lysine | 0.937mg | 1.549mg |
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| Methionine | 0.494mg | 0.575mg |
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| Phenylalanine | 1.169mg | 0.859mg |
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| Valine | 1.315mg | 1.485mg |
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| Histidine | 0.632mg | 0.589mg |
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| Cholesterol | 0mg | 79mg |
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| Saturated Fat | 4.455g | 20.639g |
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| Omega-3 - EPA | 0.014g | 0g |
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| Monounsaturated Fat | 18.528g | 6.808g |
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| Polyunsaturated fat | 23.137g | 0.709g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
156%
30%
Minerals Daily Need Coverage Score
207%
64%
Comparison summary
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 406mg)
Which food is lower in Cholesterol?
Sunflower seed is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Sunflower seed is lower in Saturated Fat (difference - 16.184g)
Which food is cheaper?
Sunflower seed is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seed is relatively richer in minerals
Which food is lower in Sugar?
Goat cheese is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Goat cheese is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
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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.