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

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What are the main differences between sunflower seeds and muenster cheese?

  • Sunflower seeds are richer in vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, and selenium, yet muenster cheese is richer in calcium and vitamin B12.
  • Sunflower seeds' daily need coverage for vitamin E is 233% higher.
  • Sunflower seeds have 244 times more manganese than muenster cheese. Sunflower seeds have 1.95mg of manganese, while muenster cheese has 0.008mg.
  • Sunflower seeds contain less saturated fat.

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

Infographic

Sunflower seeds vs Muenster cheese 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 19% 215% 12% 15% 10% 77% 201% 82% 1% 79%
Contains more MagnesiumMagnesium +1103.7%
Contains more PotassiumPotassium +381.3%
Contains more IronIron +1180.5%
Contains more CopperCopper +5706.5%
Contains more ZincZinc +77.9%
Contains more PhosphorusPhosphorus +41%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +24275%
Contains more SeleniumSelenium +265.5%
Contains more CalciumCalcium +819.2%

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 0% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +13426.9%
Contains more Vitamin B1Vitamin B1 +11284.6%
Contains more Vitamin B3Vitamin B3 +7992.2%
Contains more Vitamin B5Vitamin B5 +494.7%
Contains more Vitamin B6Vitamin B6 +2301.8%
Contains more FolateFolate +1791.7%
Contains more CholineCholine +257.8%
Contains more Vitamin AVitamin A +9833.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin B2 ~0.32mg

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
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
Contains more FatsFats +71.3%
Contains more CarbsCarbs +1685.7%
Contains more ProteinProtein +12.7%
Contains more WaterWater +783.1%
Contains more OtherOther +20.8%

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
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 g
Contains less Sat. FatSaturated fat -76.7%
Contains more Mono. FatMonounsaturated fat +112.7%
Contains more Poly. FatPolyunsaturated fat +3400.3%

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 Muenster cheese
Lower in Cholesterol 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 ok
Lower in Sugar ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Muenster cheese DV% diff.
Vitamin E 35.17mg 0.26mg 233%
Copper 1.8mg 0.031mg 197%
Polyunsaturated fat 23.137g 0.661g 150%
Vitamin B1 1.48mg 0.013mg 122%
Vitamin B6 1.345mg 0.056mg 99%
Manganese 1.95mg 0.008mg 84%
Magnesium 325mg 27mg 71%
Selenium 53µg 14.5µg 70%
Saturated fat 4.455g 19.113g 67%
Calcium 78mg 717mg 64%
Iron 5.25mg 0.41mg 61%
Vitamin B12 0µg 1.47µg 61%
Folate 227µg 12µg 54%
Vitamin B3 8.335mg 0.103mg 51%
Fiber 8.6g 0g 34%
Vitamin A 3µg 298µg 33%
Fats 51.46g 30.04g 33%
Cholesterol 0mg 96mg 32%
Phosphorus 660mg 468mg 27%
Sodium 9mg 628mg 27%
Monounsaturated fat 18.528g 8.711g 25%
Zinc 5mg 2.81mg 20%
Vitamin B5 1.13mg 0.19mg 19%
Potassium 645mg 134mg 15%
Calories 584kcal 368kcal 11%
Choline 55.1mg 15.4mg 7%
Carbs 20g 1.12g 6%
Protein 20.78g 23.41g 5%
Vitamin B2 0.355mg 0.32mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Vitamin K 0µg 2.5µg 2%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 1.12g N/A
Sugar 2.62g 1.12g N/A
Tryptophan 0.348mg 0.327mg 0%
Threonine 0.928mg 0.888mg 0%
Isoleucine 1.139mg 1.145mg 0%
Leucine 1.659mg 2.26mg 0%
Lysine 0.937mg 2.139mg 0%
Methionine 0.494mg 0.569mg 0%
Phenylalanine 1.169mg 1.24mg 0%
Valine 1.315mg 1.482mg 0%
Histidine 0.632mg 0.829mg 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 Muenster cheese
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
33%
Muenster cheese
Minerals Daily Need Coverage Score
207%
Sunflower seeds
71%
Muenster cheese

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 96mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 619mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 14.658g)
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 - $0.4)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Muenster cheese
Muenster cheese is lower in Sugar (difference - 1.5g)

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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.