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Sunflower seeds vs. Provolone — In-Depth Nutrition Comparison

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Differences between sunflower seeds and provolone

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, and selenium, while provolone has more calcium and vitamin B12.
  • Sunflower seeds' daily need coverage for vitamin E is 233% higher.
  • Provolone contains 195 times less manganese than sunflower seeds. Sunflower seeds contain 1.95mg of manganese, while provolone contains 0.01mg.
  • The amount of saturated fat in sunflower seeds is lower.

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

Infographic

Sunflower seeds vs Provolone 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 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains more MagnesiumMagnesium +1060.7%
Contains more PotassiumPotassium +367.4%
Contains more IronIron +909.6%
Contains more CopperCopper +6823.1%
Contains more ZincZinc +54.8%
Contains more PhosphorusPhosphorus +33.1%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +19400%
Contains more SeleniumSelenium +265.5%
Contains more CalciumCalcium +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.
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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +15191.3%
Contains more Vitamin B1Vitamin B1 +7689.5%
Contains more Vitamin B3Vitamin B3 +5242.9%
Contains more Vitamin B5Vitamin B5 +137.4%
Contains more Vitamin B6Vitamin B6 +1742.5%
Contains more FolateFolate +2170%
Contains more CholineCholine +257.8%
Contains more Vitamin AVitamin A +7766.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin B2 ~0.321mg

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
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 FatsFats +93.3%
Contains more CarbsCarbs +834.6%
Contains more ProteinProtein +23.1%
Contains more WaterWater +765.8%
Contains more OtherOther +55.4%

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
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated fat -73.9%
Contains more Mono. FatMonounsaturated fat +150.6%
Contains more Poly. FatPolyunsaturated 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 seeds Provolone
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 Provolone DV% diff.
Vitamin E 35.17mg 0.23mg 233%
Copper 1.8mg 0.026mg 197%
Polyunsaturated fat 23.137g 0.769g 149%
Vitamin B1 1.48mg 0.019mg 122%
Vitamin B6 1.345mg 0.073mg 98%
Manganese 1.95mg 0.01mg 84%
Magnesium 325mg 28mg 71%
Selenium 53µg 14.5µg 70%
Calcium 78mg 756mg 68%
Vitamin B12 0µg 1.46µg 61%
Iron 5.25mg 0.52mg 59%
Saturated fat 4.455g 17.078g 57%
Folate 227µg 10µg 54%
Vitamin B3 8.335mg 0.156mg 51%
Sodium 9mg 876mg 38%
Fats 51.46g 26.62g 38%
Fiber 8.6g 0g 34%
Monounsaturated fat 18.528g 7.393g 28%
Vitamin A 3µg 236µg 26%
Cholesterol 0mg 69mg 23%
Phosphorus 660mg 496mg 23%
Zinc 5mg 3.23mg 16%
Potassium 645mg 138mg 15%
Vitamin B5 1.13mg 0.476mg 13%
Calories 584kcal 351kcal 12%
Protein 20.78g 25.58g 10%
Choline 55.1mg 15.4mg 7%
Carbs 20g 2.14g 6%
Vitamin B2 0.355mg 0.321mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin K 0µg 2.2µg 2%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 2.14g N/A
Sugar 2.62g 0.56g N/A
Tryptophan 0.348mg 0.345mg 0%
Threonine 0.928mg 0.982mg 0%
Isoleucine 1.139mg 1.091mg 0%
Leucine 1.659mg 2.297mg 0%
Lysine 0.937mg 2.646mg 0%
Methionine 0.494mg 0.686mg 0%
Phenylalanine 1.169mg 1.287mg 0%
Valine 1.315mg 1.64mg 0%
Histidine 0.632mg 1.115mg 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 Provolone
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
32%
Provolone
Minerals Daily Need Coverage Score
207%
Sunflower seeds
78%
Provolone

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 867mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 12.623g)
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 - $0.9)
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?
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 seeds - 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.