Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sunflower seeds
  5. Compare
  6. Sunflower seeds vs. Goat cheese

Sunflower seeds vs. Goat cheese — In-Depth Nutrition Comparison

Compare

Summary of differences between sunflower seeds and goat cheese

  • Goat cheese has less vitamin E, copper, vitamin B1, vitamin B6, selenium, manganese, magnesium, folate, and iron than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 233% more than goat cheese.
  • Sunflower seeds have 114 times more folate than goat cheese. While sunflower seeds have 227µg of folate, goat cheese has only 2µg.
  • Sunflower seeds have less saturated fat.
  • The glycemic index of sunflower seeds is higher.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Cheese, goat, semisoft type.

Infographic

Sunflower seeds vs Goat cheese 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +1020.7%
Contains more PotassiumPotassium +308.2%
Contains more IronIron +224.1%
Contains more CopperCopper +219.1%
Contains more ZincZinc +657.6%
Contains more PhosphorusPhosphorus +76%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +1996.8%
Contains more SeleniumSelenium +1294.7%
Contains more CalciumCalcium +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.
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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +13426.9%
Contains more Vitamin B1Vitamin B1 +1955.6%
Contains more Vitamin B3Vitamin B3 +626%
Contains more Vitamin B5Vitamin B5 +494.7%
Contains more Vitamin B6Vitamin B6 +2141.7%
Contains more FolateFolate +11250%
Contains more CholineCholine +257.8%
Contains more Vitamin AVitamin A +13466.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +90.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Sunflower seeds Goat cheese DV% diff.
Vitamin E 35.17mg 0.26mg 233%
Polyunsaturated fat 23.137g 0.709g 150%
Copper 1.8mg 0.564mg 137%
Vitamin B1 1.48mg 0.072mg 117%
Vitamin B6 1.345mg 0.06mg 99%
Selenium 53µg 3.8µg 89%
Manganese 1.95mg 0.093mg 81%
Saturated fat 4.455g 20.639g 74%
Magnesium 325mg 29mg 70%
Folate 227µg 2µg 56%
Iron 5.25mg 1.62mg 45%
Vitamin A 3µg 407µg 45%
Vitamin B3 8.335mg 1.148mg 45%
Phosphorus 660mg 375mg 41%
Zinc 5mg 0.66mg 39%
Fiber 8.6g 0g 34%
Fats 51.46g 29.84g 33%
Monounsaturated fat 18.528g 6.808g 29%
Cholesterol 0mg 79mg 26%
Vitamin B2 0.355mg 0.676mg 25%
Calcium 78mg 298mg 22%
Vitamin B5 1.13mg 0.19mg 19%
Sodium 9mg 415mg 18%
Potassium 645mg 158mg 14%
Calories 584kcal 364kcal 11%
Vitamin B12 0µg 0.22µg 9%
Choline 55.1mg 15.4mg 7%
Carbs 20g 0.12g 7%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 22IU 3%
Protein 20.78g 21.58g 2%
Vitamin K 0µg 2.5µg 2%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 0.12g N/A
Sugar 2.62g 0.12g N/A
Tryptophan 0.348mg 0.227mg 0%
Threonine 0.928mg 0.805mg 0%
Isoleucine 1.139mg 0.893mg 0%
Leucine 1.659mg 1.861mg 0%
Lysine 0.937mg 1.549mg 0%
Methionine 0.494mg 0.575mg 0%
Phenylalanine 1.169mg 0.859mg 0%
Valine 1.315mg 1.485mg 0%
Histidine 0.632mg 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more FatsFats +72.5%
Contains more CarbsCarbs +16566.7%
Contains more WaterWater +862.4%
~equal in Protein ~21.58g
~equal in Other ~2.94g

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -78.4%
Contains more Mono. FatMonounsaturated fat +172.2%
Contains more Poly. FatPolyunsaturated fat +3163.3%

People also compare

Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds
Goat cheese
Goat cheese vs Monterey Jack
Monterey Jack
Goat cheese
Goat cheese vs Port Salut
Port Salut
Goat cheese
Goat cheese vs Cheese
Cheese

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.