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  6. Sunflower seed vs. Swiss cheese

Sunflower seed vs. Swiss cheese — In-Depth Nutrition Comparison

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What are the main differences between Sunflower seed and Swiss cheese?

  • Sunflower seed is richer in Vitamin E , Copper, Vitamin B1, Vitamin B6, Manganese, Magnesium, and Iron, yet Swiss cheese is richer in Vitamin B12, and Calcium.
  • Sunflower seed's daily need coverage for Vitamin E is 230% higher.
  • Sunflower seed has 135 times more Vitamin B1 than Swiss cheese. Sunflower seed has 1.48mg of Vitamin B1, while Swiss cheese has 0.011mg.
  • Sunflower seed contains less Saturated Fat.

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

Infographic

Sunflower seed vs Swiss cheese 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
Swiss cheese
Swiss cheese
Contains more Iron +3938.5%
Contains more Magnesium +884.8%
Contains more Phosphorus +15%
Contains more Potassium +795.8%
Contains less Sodium -95.2%
Contains more Zinc +14.4%
Contains more Copper +3729.8%
Contains more Manganese +7400%
Contains more Selenium +76.7%
Contains more Calcium +1041%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Swiss cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Contains more Iron +3938.5%
Contains more Magnesium +884.8%
Contains more Phosphorus +15%
Contains more Potassium +795.8%
Contains less Sodium -95.2%
Contains more Zinc +14.4%
Contains more Copper +3729.8%
Contains more Manganese +7400%
Contains more Selenium +76.7%
Contains more Calcium +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.
Sunflower seed
Sunflower seed
8
:
3
Swiss cheese
Swiss cheese
Contains more Vitamin E +5761.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +13354.5%
Contains more Vitamin B2 +17.5%
Contains more Vitamin B3 +12923.4%
Contains more Vitamin B5 +220.1%
Contains more Vitamin B6 +1794.4%
Contains more Folate +2170%
Contains more Vitamin A +1994%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
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%
Swiss cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 12% 0% 0% 3% 70% 2% 22% 17% 8% 383% 4%
Contains more Vitamin E +5761.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +13354.5%
Contains more Vitamin B2 +17.5%
Contains more Vitamin B3 +12923.4%
Contains more Vitamin B5 +220.1%
Contains more Vitamin B6 +1794.4%
Contains more Folate +2170%
Contains more Vitamin A +1994%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Swiss cheese
Swiss cheese
Contains more Fats +66.1%
Contains more Carbs +1288.9%
Contains more Protein +29.7%
Contains more Water +695.6%
Equal in Other - 2.98
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
Swiss cheese
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more Fats +66.1%
Contains more Carbs +1288.9%
Contains more Protein +29.7%
Contains more Water +695.6%
Equal in Other - 2.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
0
Swiss cheese
Swiss cheese
Contains less Saturated Fat -75.6%
Contains more Monounsaturated Fat +130.3%
Contains more Polyunsaturated fat +1625.4%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Swiss cheese
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
Contains less Saturated Fat -75.6%
Contains more Monounsaturated Fat +130.3%
Contains more Polyunsaturated 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.
Sunflower seed Swiss cheese
Lower in Sugar ok
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

All nutrients comparison - raw data values

Nutrient Sunflower seed Swiss cheese Opinion
Net carbs 11.4g 1.44g Sunflower seed
Protein 20.78g 26.96g Swiss cheese
Fats 51.46g 30.99g Sunflower seed
Carbs 20g 1.44g Sunflower seed
Calories 584kcal 393kcal Sunflower seed
Sugar 2.62g 0g Swiss cheese
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 890mg Swiss cheese
Iron 5.25mg 0.13mg Sunflower seed
Magnesium 325mg 33mg Sunflower seed
Phosphorus 660mg 574mg Sunflower seed
Potassium 645mg 72mg Sunflower seed
Sodium 9mg 187mg Sunflower seed
Zinc 5mg 4.37mg Sunflower seed
Copper 1.8mg 0.047mg Sunflower seed
Manganese 1.95mg 0.026mg Sunflower seed
Selenium 53µg 30µg Sunflower seed
Vitamin A 50IU 1047IU Swiss cheese
Vitamin A RAE 3µg 288µg Swiss cheese
Vitamin E 35.17mg 0.6mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.011mg Sunflower seed
Vitamin B2 0.355mg 0.302mg Sunflower seed
Vitamin B3 8.335mg 0.064mg Sunflower seed
Vitamin B5 1.13mg 0.353mg Sunflower seed
Vitamin B6 1.345mg 0.071mg Sunflower seed
Folate 227µg 10µg Sunflower seed
Vitamin B12 0µg 3.06µg Swiss cheese
Vitamin K 0µg 1.4µg Swiss cheese
Tryptophan 0.348mg 0.401mg Swiss cheese
Threonine 0.928mg 1.038mg Swiss cheese
Isoleucine 1.139mg 1.537mg Swiss cheese
Leucine 1.659mg 2.959mg Swiss cheese
Lysine 0.937mg 2.585mg Swiss cheese
Methionine 0.494mg 0.784mg Swiss cheese
Phenylalanine 1.169mg 1.662mg Swiss cheese
Valine 1.315mg 2.139mg Swiss cheese
Histidine 0.632mg 1.065mg Swiss cheese
Cholesterol 0mg 93mg Sunflower seed
Trans Fat 0.987g Sunflower seed
Saturated Fat 4.455g 18.227g Sunflower seed
Omega-3 - EPA 0.014g 0g Sunflower seed
Omega-3 - DPA 0g 0.018g Swiss cheese
Monounsaturated Fat 18.528g 8.046g Sunflower seed
Polyunsaturated fat 23.137g 1.341g Sunflower seed
Omega-6 - Eicosadienoic acid 0g 0.007g Swiss cheese
Omega-6 - Linoleic acid 0.734g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-3 - ALA 0.125g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Swiss cheese
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
48%
Swiss cheese
Minerals Daily Need Coverage Score
207%
Sunflower seed
87%
Swiss cheese

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 178mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 13.772g)
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 - $2)
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

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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.