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  6. Sunflower seed vs. Provolone

Sunflower seed vs. Provolone — In-Depth Nutrition Comparison

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Differences between Sunflower seed and Provolone

  • Sunflower seed has more Vitamin E , Copper, Vitamin B1, Vitamin B6, Manganese, Magnesium, and Selenium, while Provolone has more Calcium, and Vitamin B12.
  • Sunflower seed's daily need coverage for Vitamin E is 233% higher.
  • Provolone contains 195 times less Manganese than Sunflower seed. Sunflower seed contains 1.95mg of Manganese, while Provolone contains 0.01mg.
  • The amount of Saturated Fat in Sunflower seed is lower.

The food types used in this comparison are Seeds, sunflower seed kernels, dried and Cheese, provolone.

Infographic

Sunflower seed vs Provolone 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.
Sunflower seed
Sunflower seed
9
:
1
Provolone
Provolone
Contains more Iron +909.6%
Contains more Magnesium +1060.7%
Contains more Phosphorus +33.1%
Contains more Potassium +367.4%
Contains less Sodium -99%
Contains more Zinc +54.8%
Contains more Copper +6823.1%
Contains more Manganese +19400%
Contains more Selenium +265.5%
Contains more Calcium +869.2%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Provolone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 227% 20% 20% 213% 13% 115% 89% 9% 2% 80%
Contains more Iron +909.6%
Contains more Magnesium +1060.7%
Contains more Phosphorus +33.1%
Contains more Potassium +367.4%
Contains less Sodium -99%
Contains more Zinc +54.8%
Contains more Copper +6823.1%
Contains more Manganese +19400%
Contains more Selenium +265.5%
Contains more Calcium +869.2%

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.
Sunflower seed
Sunflower seed
8
:
4
Provolone
Provolone
Contains more Vitamin E +15191.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +7689.5%
Contains more Vitamin B2 +10.6%
Contains more Vitamin B3 +5242.9%
Contains more Vitamin B5 +137.4%
Contains more Vitamin B6 +1742.5%
Contains more Folate +2170%
Contains more Vitamin A +1660%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.321
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Provolone
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 53% 5% 15% 0% 5% 75% 3% 29% 17% 8% 183% 6%
Contains more Vitamin E +15191.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +7689.5%
Contains more Vitamin B2 +10.6%
Contains more Vitamin B3 +5242.9%
Contains more Vitamin B5 +137.4%
Contains more Vitamin B6 +1742.5%
Contains more Folate +2170%
Contains more Vitamin A +1660%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.321

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
3
Provolone
Provolone
Contains more Fats +93.3%
Contains more Carbs +834.6%
Contains more Protein +23.1%
Contains more Water +765.8%
Contains more Other +55.4%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Provolone
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more Fats +93.3%
Contains more Carbs +834.6%
Contains more Protein +23.1%
Contains more Water +765.8%
Contains more Other +55.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
0
Provolone
Provolone
Contains less Saturated Fat -73.9%
Contains more Monounsaturated Fat +150.6%
Contains more Polyunsaturated fat +2908.7%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Provolone
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
Contains less Saturated Fat -73.9%
Contains more Monounsaturated Fat +150.6%
Contains more Polyunsaturated fat +2908.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Provolone
Lower in Sodium ok
Lower in Cholesterol 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 seed Provolone Opinion
Net carbs 11.4g 2.14g Sunflower seed
Protein 20.78g 25.58g Provolone
Fats 51.46g 26.62g Sunflower seed
Carbs 20g 2.14g Sunflower seed
Calories 584kcal 351kcal Sunflower seed
Sugar 2.62g 0.56g Provolone
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 756mg Provolone
Iron 5.25mg 0.52mg Sunflower seed
Magnesium 325mg 28mg Sunflower seed
Phosphorus 660mg 496mg Sunflower seed
Potassium 645mg 138mg Sunflower seed
Sodium 9mg 876mg Sunflower seed
Zinc 5mg 3.23mg Sunflower seed
Copper 1.8mg 0.026mg Sunflower seed
Manganese 1.95mg 0.01mg Sunflower seed
Selenium 53µg 14.5µg Sunflower seed
Vitamin A 50IU 880IU Provolone
Vitamin A RAE 3µg 236µg Provolone
Vitamin E 35.17mg 0.23mg Sunflower seed
Vitamin D 0IU 20IU Provolone
Vitamin D 0µg 0.5µg Provolone
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.019mg Sunflower seed
Vitamin B2 0.355mg 0.321mg Sunflower seed
Vitamin B3 8.335mg 0.156mg Sunflower seed
Vitamin B5 1.13mg 0.476mg Sunflower seed
Vitamin B6 1.345mg 0.073mg Sunflower seed
Folate 227µg 10µg Sunflower seed
Vitamin B12 0µg 1.46µg Provolone
Vitamin K 0µg 2.2µg Provolone
Tryptophan 0.348mg 0.345mg Sunflower seed
Threonine 0.928mg 0.982mg Provolone
Isoleucine 1.139mg 1.091mg Sunflower seed
Leucine 1.659mg 2.297mg Provolone
Lysine 0.937mg 2.646mg Provolone
Methionine 0.494mg 0.686mg Provolone
Phenylalanine 1.169mg 1.287mg Provolone
Valine 1.315mg 1.64mg Provolone
Histidine 0.632mg 1.115mg Provolone
Cholesterol 0mg 69mg Sunflower seed
Saturated Fat 4.455g 17.078g Sunflower seed
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 7.393g Sunflower seed
Polyunsaturated fat 23.137g 0.769g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Provolone
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
156%
Sunflower seed
33%
Provolone
Minerals Daily Need Coverage Score
207%
Sunflower seed
78%
Provolone

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 867mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 12.623g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 7)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.9)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 2.06g)

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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.