Sunflower seeds vs. Swiss cheese — In-Depth Nutrition Comparison
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What are the main differences between sunflower seeds and Swiss cheese?
- Sunflower seeds are richer in vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, and iron, yet Swiss cheese is richer in vitamin B12 and calcium.
- Sunflower seeds' daily need coverage for vitamin E is 230% higher.
- Sunflower seeds have 135 times more vitamin B1 than Swiss cheese. Sunflower seeds have 1.48mg of vitamin B1, while Swiss cheese has 0.011mg.
- Sunflower seeds contain less saturated fat.
We used Seeds, sunflower seed kernels, dried and Cheese, swiss types in this comparison.
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.
| Contains more MagnesiumMagnesium | +884.8% |
| Contains more PotassiumPotassium | +795.8% |
| Contains more IronIron | +3938.5% |
| Contains more CopperCopper | +3729.8% |
| Contains more ZincZinc | +14.4% |
| Contains more PhosphorusPhosphorus | +15% |
| Contains less SodiumSodium | -95.2% |
| Contains more ManganeseManganese | +7400% |
| Contains more SeleniumSelenium | +76.7% |
| Contains more CalciumCalcium | +1041% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +5761.7% |
| Contains more Vitamin B1Vitamin B1 | +13354.5% |
| Contains more Vitamin B2Vitamin B2 | +17.5% |
| Contains more Vitamin B3Vitamin B3 | +12923.4% |
| Contains more Vitamin B5Vitamin B5 | +220.1% |
| Contains more Vitamin B6Vitamin B6 | +1794.4% |
| Contains more FolateFolate | +2170% |
| Contains more CholineCholine | +255.5% |
| Contains more Vitamin AVitamin A | +9500% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
26.96 g
Fats:
30.99 g
Carbs:
1.44 g
Water:
37.63 g
Other:
2.98 g
| Contains more FatsFats | +66.1% |
| Contains more CarbsCarbs | +1288.9% |
| Contains more ProteinProtein | +29.7% |
| Contains more WaterWater | +695.6% |
~equal in
Other
~2.98g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
18.227 g
Monounsaturated fat:
Mono. Fat
8.046 g
Polyunsaturated fat:
Poly. Fat
1.341 g
| Contains less Sat. FatSaturated fat | -75.6% |
| Contains more Mono. FatMonounsaturated fat | +130.3% |
| Contains more Poly. FatPolyunsaturated fat | +1625.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 35.17mg | 0.6mg | 230% |
| Copper | 1.8mg | 0.047mg | 195% |
| Polyunsaturated fat | 23.137g | 1.341g | 145% |
| Vitamin B12 | 0µg | 3.06µg | 128% |
| Vitamin B1 | 1.48mg | 0.011mg | 122% |
| Vitamin B6 | 1.345mg | 0.071mg | 98% |
| Manganese | 1.95mg | 0.026mg | 84% |
| Calcium | 78mg | 890mg | 81% |
| Magnesium | 325mg | 33mg | 70% |
| Iron | 5.25mg | 0.13mg | 64% |
| Saturated fat | 4.455g | 18.227g | 63% |
| Folate | 227µg | 10µg | 54% |
| Vitamin B3 | 8.335mg | 0.064mg | 52% |
| Selenium | 53µg | 30µg | 42% |
| Fiber | 8.6g | 0g | 34% |
| Vitamin A | 3µg | 288µg | 32% |
| Cholesterol | 0mg | 93mg | 31% |
| Fats | 51.46g | 30.99g | 31% |
| Monounsaturated fat | 18.528g | 8.046g | 26% |
| Potassium | 645mg | 72mg | 17% |
| Vitamin B5 | 1.13mg | 0.353mg | 16% |
| Phosphorus | 660mg | 574mg | 12% |
| Protein | 20.78g | 26.96g | 12% |
| Calories | 584kcal | 393kcal | 10% |
| Sodium | 9mg | 187mg | 8% |
| Choline | 55.1mg | 15.5mg | 7% |
| Zinc | 5mg | 4.37mg | 6% |
| Carbs | 20g | 1.44g | 6% |
| Vitamin B2 | 0.355mg | 0.302mg | 4% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Vitamin K | 0µg | 1.4µg | 1% |
| Net carbs | 11.4g | 1.44g | N/A |
| Sugar | 2.62g | 0g | N/A |
| Trans fat | 0.987g | N/A | |
| Tryptophan | 0.348mg | 0.401mg | 0% |
| Threonine | 0.928mg | 1.038mg | 0% |
| Isoleucine | 1.139mg | 1.537mg | 0% |
| Leucine | 1.659mg | 2.959mg | 0% |
| Lysine | 0.937mg | 2.585mg | 0% |
| Methionine | 0.494mg | 0.784mg | 0% |
| Phenylalanine | 1.169mg | 1.662mg | 0% |
| Valine | 1.315mg | 2.139mg | 0% |
| Histidine | 0.632mg | 1.065mg | 0% |
| Omega-3 - EPA | 0.014g | 0g | N/A |
| Omega-3 - ALA | 0.125g | N/A | |
| Omega-3 - DPA | 0g | 0.018g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.003g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.032g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.007g | N/A |
| Omega-6 - Linoleic acid | 0.734g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
48%
Minerals Daily Need Coverage Score
207%
87%
Comparison summary
Which food is lower in Sugar?
Swiss cheese is lower in Sugar (difference - 2.62g)
Which food is lower in Cholesterol?
Sunflower seeds is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 178mg)
Which food is lower in Saturated fat?
Sunflower seeds is lower in Saturated fat (difference - 13.772g)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 7)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $2)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins