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  6. Swiss cheese vs. Sunflower seeds

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

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What are the main differences between Swiss cheese and sunflower seeds?

  • Swiss cheese is richer in vitamin B12 and calcium, yet sunflower seeds are richer in vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, and iron.
  • Sunflower seeds' daily need coverage for vitamin E is 230% higher.
  • Sunflower seeds contain less saturated fat.

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

Infographic

Swiss cheese vs Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
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%
Contains more CalciumCalcium +1041%
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%

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 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Sunflower seeds DV% diff.
Vitamin E 0.6mg 35.17mg 230%
Copper 0.047mg 1.8mg 195%
Polyunsaturated fat 1.341g 23.137g 145%
Vitamin B12 3.06µg 0µg 128%
Vitamin B1 0.011mg 1.48mg 122%
Vitamin B6 0.071mg 1.345mg 98%
Manganese 0.026mg 1.95mg 84%
Calcium 890mg 78mg 81%
Magnesium 33mg 325mg 70%
Iron 0.13mg 5.25mg 64%
Saturated fat 18.227g 4.455g 63%
Folate 10µg 227µg 54%
Vitamin B3 0.064mg 8.335mg 52%
Selenium 30µg 53µg 42%
Fiber 0g 8.6g 34%
Vitamin A 288µg 3µg 32%
Cholesterol 93mg 0mg 31%
Fats 30.99g 51.46g 31%
Monounsaturated fat 8.046g 18.528g 26%
Potassium 72mg 645mg 17%
Vitamin B5 0.353mg 1.13mg 16%
Phosphorus 574mg 660mg 12%
Protein 26.96g 20.78g 12%
Calories 393kcal 584kcal 10%
Sodium 187mg 9mg 8%
Choline 15.5mg 55.1mg 7%
Zinc 4.37mg 5mg 6%
Carbs 1.44g 20g 6%
Vitamin B2 0.302mg 0.355mg 4%
Vitamin C 0mg 1.4mg 2%
Vitamin K 1.4µg 0µg 1%
Net carbs 1.44g 11.4g N/A
Sugar 0g 2.62g N/A
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.348mg 0%
Threonine 1.038mg 0.928mg 0%
Isoleucine 1.537mg 1.139mg 0%
Leucine 2.959mg 1.659mg 0%
Lysine 2.585mg 0.937mg 0%
Methionine 0.784mg 0.494mg 0%
Phenylalanine 1.662mg 1.169mg 0%
Valine 2.139mg 1.315mg 0%
Histidine 1.065mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 0g 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 0.007g 0g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more ProteinProtein +29.7%
Contains more WaterWater +695.6%
Contains more FatsFats +66.1%
Contains more CarbsCarbs +1288.9%
~equal in Other ~3.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -75.6%
Contains more Mono. FatMonounsaturated fat +130.3%
Contains more Poly. FatPolyunsaturated fat +1625.4%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.