Sunflower seeds vs. Cheese — In-Depth Nutrition Comparison
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A recap on the differences between sunflower seeds and cheese
- Sunflower seeds are higher in vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, iron, and vitamin B3, yet cheese is higher in calcium.
- Sunflower seeds cover your daily vitamin E needs 230% more than cheese.
- Sunflower seeds contain 141 times more vitamin B3 than cheese. While sunflower seeds contain 8.335mg of vitamin B3, cheese contains only 0.059mg.
- The amount of saturated fat in sunflower seeds is lower.
- The glycemic index of cheese is lower.
Food varieties used in this article are Seeds, sunflower seed kernels, dried and Cheese, cheddar.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +1103.7% |
| Contains more PotassiumPotassium | +748.7% |
| Contains more IronIron | +3650% |
| Contains more CopperCopper | +5900% |
| Contains more ZincZinc | +37.4% |
| Contains more PhosphorusPhosphorus | +45.1% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +7122.2% |
| Contains more SeleniumSelenium | +86% |
| Contains more CalciumCalcium | +810.3% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +4853.5% |
| Contains more Vitamin B1Vitamin B1 | +5003.4% |
| Contains more Vitamin B3Vitamin B3 | +14027.1% |
| Contains more Vitamin B5Vitamin B5 | +175.6% |
| Contains more Vitamin B6Vitamin B6 | +1937.9% |
| Contains more FolateFolate | +740.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +10900% |
| Contains more Vitamin B2Vitamin B2 | +20.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 0.71mg | 230% |
| Copper | 1.8mg | 0.03mg | 197% |
| Polyunsaturated fat | 23.137g | 1.421g | 145% |
| Vitamin B1 | 1.48mg | 0.029mg | 121% |
| Vitamin B6 | 1.345mg | 0.066mg | 98% |
| Manganese | 1.95mg | 0.027mg | 84% |
| Magnesium | 325mg | 27mg | 71% |
| Saturated fat | 4.455g | 18.867g | 66% |
| Iron | 5.25mg | 0.14mg | 64% |
| Calcium | 78mg | 710mg | 63% |
| Vitamin B3 | 8.335mg | 0.059mg | 52% |
| Folate | 227µg | 27µg | 50% |
| Vitamin B12 | 0µg | 1.1µg | 46% |
| Selenium | 53µg | 28.5µg | 45% |
| Vitamin A | 3µg | 330µg | 36% |
| Fiber | 8.6g | 0g | 34% |
| Cholesterol | 0mg | 99mg | 33% |
| Phosphorus | 660mg | 455mg | 29% |
| Fats | 51.46g | 33.31g | 28% |
| Sodium | 9mg | 653mg | 28% |
| Monounsaturated fat | 18.528g | 9.246g | 23% |
| Potassium | 645mg | 76mg | 17% |
| Vitamin B5 | 1.13mg | 0.41mg | 14% |
| Zinc | 5mg | 3.64mg | 12% |
| Calories | 584kcal | 404kcal | 9% |
| Choline | 55.1mg | 16.5mg | 7% |
| Carbs | 20g | 3.09g | 6% |
| Vitamin B2 | 0.355mg | 0.428mg | 6% |
| Protein | 20.78g | 22.87g | 4% |
| Vitamin D* | 0 IU | 24 IU | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Vitamin K | 0µg | 2.4µg | 2% |
| Protein per 100 calories | 3.6g | 5.7g | N/A |
| Calories per 10 g protein | 281kcal | 177kcal | N/A |
| Weight per 100 calories | 17g | 25g | N/A |
| Unsaturated / Saturated Fat ratio | 9.4 | 0.57 | N/A |
| Net carbs | 11.4g | 3.09g | N/A |
| Sugar | 2.62g | 0.48g | N/A |
| Trans fat | 0.917g | N/A | |
| Tryptophan | 0.348mg | 0.547mg | 0% |
| Threonine | 0.928mg | 1.044mg | 0% |
| Isoleucine | 1.139mg | 1.206mg | 0% |
| Leucine | 1.659mg | 1.939mg | 0% |
| Lysine | 0.937mg | 1.025mg | 0% |
| Methionine | 0.494mg | 0.547mg | 0% |
| Phenylalanine | 1.169mg | 1.074mg | 0% |
| Valine | 1.315mg | 1.404mg | 0% |
| Histidine | 0.632mg | 0.547mg | 0% |
| Omega-3 (EPA) | 0.014g | 0.01g | N/A |
| Omega-3 (DHA) | 0g | 0.001g | N/A |
| Omega-3 (DPA) | 0g | 0.017g | N/A |
| Omega-6 (Eicosadienoic acid) | 0g | 0.007g | N/A |
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:
22.87 g
Fats:
33.31 g
Carbs:
3.09 g
Water:
37.02 g
Other:
3.71 g
| Contains more FatsFats | +54.5% |
| Contains more CarbsCarbs | +547.2% |
| Contains more ProteinProtein | +10.1% |
| Contains more WaterWater | +682.7% |
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
18.867 g
Monounsaturated fat:
Mono. Fat
9.246 g
Polyunsaturated fat:
Poly. Fat
1.421 g
| Contains less Sat. FatSaturated fat | -76.4% |
| Contains more Mono. FatMonounsaturated fat | +100.4% |
| Contains more Poly. FatPolyunsaturated fat | +1528.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.26 g
Fructose:
0 g
Lactose:
0.12 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~0g
