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  6. Sunflower seeds vs. Parmesan

Sunflower seeds vs. Parmesan — In-Depth Nutrition Comparison

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How are sunflower seeds and parmesan different?

  • Sunflower seeds are richer in vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, and iron, while parmesan is higher in calcium and vitamin B12.
  • Sunflower seeds cover your daily need for vitamin E, 231% more than parmesan.
  • Sunflower seeds contain 57 times more vitamin B1 than parmesan. Sunflower seeds contain 1.48mg of vitamin B1, while parmesan contains 0.026mg.
  • Sunflower seeds are lower in sodium.

Seeds, sunflower seed kernels, dried and Cheese, parmesan, grated types were used in this article.

Infographic

Sunflower seeds vs Parmesan 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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Contains more MagnesiumMagnesium +855.9%
Contains more PotassiumPotassium +258.3%
Contains more IronIron +971.4%
Contains more CopperCopper +4400%
Contains more ZincZinc +19%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +2646.5%
Contains more SeleniumSelenium +54.1%
Contains more CalciumCalcium +993.6%
~equal in Phosphorus ~627mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.7% 0% 1% 703% 370% 82% 156% 68% 310% 0% 0% 170%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 87% 11% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +6535.8%
Contains more Vitamin B1Vitamin B1 +5592.3%
Contains more Vitamin B3Vitamin B3 +10318.8%
Contains more Vitamin B5Vitamin B5 +151.1%
Contains more Vitamin B6Vitamin B6 +1560.5%
Contains more FolateFolate +3683.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +8633.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin B2 ~0.358mg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Parmesan DV% diff.
Vitamin E 35.17mg 0.53mg 231%
Copper 1.8mg 0.04mg 196%
Polyunsaturated fat 23.137g 1.386g 145%
Vitamin B1 1.48mg 0.026mg 121%
Vitamin B6 1.345mg 0.081mg 97%
Manganese 1.95mg 0.071mg 82%
Calcium 78mg 853mg 78%
Sodium 9mg 1804mg 78%
Magnesium 325mg 34mg 69%
Iron 5.25mg 0.49mg 60%
Vitamin B12 0µg 1.4µg 58%
Folate 227µg 6µg 55%
Vitamin B3 8.335mg 0.08mg 52%
Saturated fat 4.455g 15.371g 50%
Fats 51.46g 27.84g 36%
Fiber 8.6g 0g 34%
Selenium 53µg 34.4µg 34%
Cholesterol 0mg 86mg 29%
Vitamin A 3µg 262µg 29%
Monounsaturated fat 18.528g 7.13g 28%
Protein 20.78g 28.42g 15%
Potassium 645mg 180mg 14%
Vitamin B5 1.13mg 0.45mg 14%
Calories 584kcal 420kcal 8%
Zinc 5mg 4.2mg 7%
Choline 55.1mg 14.1mg 7%
Phosphorus 660mg 627mg 5%
Vitamin D* 0 IU 21 IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin C 1.4mg 0mg 2%
Carbs 20g 13.91g 2%
Vitamin K 0µg 1.7µg 1%
Protein per 100 calories 3.6g 6.8g N/A
Calories per 10 g protein 281kcal 148kcal N/A
Weight per 100 calories 17g 24g N/A
Unsaturated / Saturated Fat ratio 9.4 0.55 N/A
Net carbs 11.4g 13.91g N/A
Sugar 2.62g 0.07g N/A
Vitamin B2 0.355mg 0.358mg 0%
Trans fat 0.876g N/A
Tryptophan 0.348mg 0.383mg 0%
Threonine 0.928mg 1.075mg 0%
Isoleucine 1.139mg 1.455mg 0%
Leucine 1.659mg 2.747mg 0%
Lysine 0.937mg 2.201mg 0%
Methionine 0.494mg 0.751mg 0%
Phenylalanine 1.169mg 1.538mg 0%
Valine 1.315mg 1.865mg 0%
Histidine 0.632mg 0.806mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0g 0.015g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0g 0.006g N/A
Omega-6 - Linoleic acid 0.87g 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
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
Contains more FatsFats +84.8%
Contains more CarbsCarbs +43.8%
Contains more ProteinProtein +36.8%
Contains more WaterWater +378.9%
Contains more OtherOther +137%

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
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
Contains less Sat. FatSaturated fat -71%
Contains more Mono. FatMonounsaturated fat +159.9%
Contains more Poly. FatPolyunsaturated fat +1569.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.07 g
Contains more SucroseSucrose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.