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  6. Sunflower seeds vs. Romano cheese

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

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The main differences between sunflower seeds and romano cheese

  • Sunflower seeds are richer in vitamin E, copper, vitamin B1, vitamin B6, manganese, selenium, and magnesium, yet romano cheese is richer in calcium.
  • Daily need coverage for vitamin E for sunflower seeds is 233% higher.
  • Sunflower seeds contain 98 times more manganese than romano cheese. Sunflower seeds contain 1.95mg of manganese, while romano cheese contains 0.02mg.
  • Sunflower seeds contain less saturated fat.

Food types used in this article are Seeds, sunflower seed kernels, dried and Cheese, romano.

Infographic

Sunflower seeds vs Romano cheese infographic
Infographic link

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.
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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more MagnesiumMagnesium +692.7%
Contains more PotassiumPotassium +650%
Contains more IronIron +581.8%
Contains more CopperCopper +5900%
Contains more ZincZinc +93.8%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +9650%
Contains more SeleniumSelenium +265.5%
Contains more CalciumCalcium +1264.1%
Contains more PhosphorusPhosphorus +15.2%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.7% 0% 1% 703% 370% 82% 156% 68% 310% 0% 0% 170%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 32% 4.6% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +15191.3%
Contains more Vitamin B1Vitamin B1 +3900%
Contains more Vitamin B3Vitamin B3 +10724.7%
Contains more Vitamin B5Vitamin B5 +166.5%
Contains more Vitamin B6Vitamin B6 +1482.4%
Contains more FolateFolate +3142.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin B2 ~0.37mg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Romano cheese DV% diff.
Vitamin E 35.17mg 0.23mg 233%
Copper 1.8mg 0.03mg 197%
Polyunsaturated fat 23.137g 0.593g 150%
Vitamin B1 1.48mg 0.037mg 120%
Calcium 78mg 1064mg 99%
Vitamin B6 1.345mg 0.085mg 97%
Manganese 1.95mg 0.02mg 84%
Selenium 53µg 14.5µg 70%
Magnesium 325mg 41mg 68%
Sodium 9mg 1433mg 62%
Saturated fat 4.455g 17.115g 58%
Iron 5.25mg 0.77mg 56%
Folate 227µg 7µg 55%
Vitamin B3 8.335mg 0.077mg 52%
Vitamin B12 0µg 1.12µg 47%
Fats 51.46g 26.94g 38%
Cholesterol 0mg 104mg 35%
Fiber 8.6g 0g 34%
Monounsaturated fat 18.528g 7.838g 27%
Protein 20.78g 31.8g 22%
Zinc 5mg 2.58mg 22%
Potassium 645mg 86mg 16%
Phosphorus 660mg 760mg 14%
Vitamin B5 1.13mg 0.424mg 14%
Calories 584kcal 387kcal 10%
Vitamin A 3µg 96µg 10%
Choline 55.1mg 15.4mg 7%
Carbs 20g 3.63g 5%
Vitamin D* 0 IU 20 IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin C 1.4mg 0mg 2%
Vitamin K 0µg 2.2µg 2%
Vitamin B2 0.355mg 0.37mg 1%
Protein per 100 calories 3.6g 8.2g N/A
Calories per 10 g protein 281kcal 122kcal N/A
Weight per 100 calories 17g 26g N/A
Unsaturated / Saturated Fat ratio 9.4 0.49 N/A
Net carbs 11.4g 3.63g N/A
Sugar 2.62g 0.73g N/A
Tryptophan 0.348mg 0.429mg 0%
Threonine 0.928mg 1.171mg 0%
Isoleucine 1.139mg 1.685mg 0%
Leucine 1.659mg 3.071mg 0%
Lysine 0.937mg 2.941mg 0%
Methionine 0.494mg 0.852mg 0%
Phenylalanine 1.169mg 1.71mg 0%
Valine 1.315mg 2.183mg 0%
Histidine 0.632mg 1.231mg 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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more FatsFats +91%
Contains more CarbsCarbs +451%
Contains more ProteinProtein +53%
Contains more WaterWater +553.5%

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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -74%
Contains more Mono. FatMonounsaturated fat +136.4%
Contains more Poly. FatPolyunsaturated fat +3801.7%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.