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  6. Sunflower seeds vs. Tilsit cheese

Sunflower seeds vs. Tilsit cheese — In-Depth Nutrition Comparison

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What are the differences between sunflower seeds and tilsit cheese?

  • Sunflower seeds are higher in copper, vitamin B1, vitamin B6, manganese, magnesium, selenium, and iron, yet tilsit cheese is higher in vitamin B12 and calcium.
  • Sunflower seeds' daily need coverage for copper is 197% more.
  • Sunflower seeds have 150 times more manganese than tilsit cheese. While sunflower seeds have 1.95mg of manganese, tilsit cheese has only 0.013mg.
  • The amount of saturated fat in sunflower seeds is lower.

We used Seeds, sunflower seed kernels, dried and Cheese, tilsit types in this article.

Infographic

Sunflower seeds vs Tilsit cheese 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 9.3% 210% 5.7% 8.6% 8.7% 95% 214% 98% 1.7% 79%
Contains more MagnesiumMagnesium +2400%
Contains more PotassiumPotassium +892.3%
Contains more IronIron +2182.6%
Contains more CopperCopper +6823.1%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +32%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +14900%
Contains more SeleniumSelenium +265.5%
Contains more CalciumCalcium +797.4%

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% 83% 0% 0% 15% 83% 3.8% 21% 15% 263% 0% 15% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2326.2%
Contains more Vitamin B3Vitamin B3 +3965.9%
Contains more Vitamin B5Vitamin B5 +226.6%
Contains more Vitamin B6Vitamin B6 +1969.2%
Contains more FolateFolate +1035%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +8200%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.359mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Tilsit cheese DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.026mg 197%
Polyunsaturated fat 23.137g 0.721g 149%
Vitamin B1 1.48mg 0.061mg 118%
Vitamin B6 1.345mg 0.065mg 98%
Vitamin B12 0µg 2.1µg 88%
Manganese 1.95mg 0.013mg 84%
Magnesium 325mg 13mg 74%
Selenium 53µg 14.5µg 70%
Iron 5.25mg 0.23mg 63%
Calcium 78mg 700mg 62%
Saturated fat 4.455g 16.775g 56%
Folate 227µg 20µg 52%
Vitamin B3 8.335mg 0.205mg 51%
Fats 51.46g 25.98g 39%
Cholesterol 0mg 102mg 34%
Fiber 8.6g 0g 34%
Sodium 9mg 753mg 32%
Monounsaturated fat 18.528g 7.136g 28%
Vitamin A 3µg 249µg 27%
Phosphorus 660mg 500mg 23%
Potassium 645mg 65mg 17%
Vitamin B5 1.13mg 0.346mg 16%
Zinc 5mg 3.5mg 14%
Calories 584kcal 340kcal 12%
Choline 55.1mg 10%
Protein 20.78g 24.41g 7%
Carbs 20g 1.88g 6%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 1.88g N/A
Sugar 2.62g N/A
Vitamin B2 0.355mg 0.359mg 0%
Tryptophan 0.348mg 0.352mg 0%
Threonine 0.928mg 0.899mg 0%
Isoleucine 1.139mg 1.484mg 0%
Leucine 1.659mg 2.548mg 0%
Lysine 0.937mg 2.039mg 0%
Methionine 0.494mg 0.754mg 0%
Phenylalanine 1.169mg 1.358mg 0%
Valine 1.315mg 1.752mg 0%
Histidine 0.632mg 0.704mg 0%
Omega-3 - EPA 0.014g 0g 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
24% 26% 2% 43% 5%
Protein: 24.41 g
Fats: 25.98 g
Carbs: 1.88 g
Water: 42.86 g
Other: 4.87 g
Contains more FatsFats +98.1%
Contains more CarbsCarbs +963.8%
Contains more ProteinProtein +17.5%
Contains more WaterWater +806.1%
Contains more OtherOther +60.7%

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 16.775 g
Monounsaturated fat: Mono. Fat 7.136 g
Polyunsaturated fat: Poly. Fat 0.721 g
Contains less Sat. FatSaturated fat -73.4%
Contains more Mono. FatMonounsaturated fat +159.6%
Contains more Poly. FatPolyunsaturated fat +3109%

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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. Tilsit cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170852/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.