Cheese vs. Sunflower Seeds
Nutrition comparison of Cheese and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and sunflower seeds:
- Both sunflower seeds and cheese are high in calcium, calories, protein and saturated fat.
- Cheese has 157.3 times less carbohydrates than sunflower seed.
- Cheese is an excellent source of Vitamin A.
- Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more Vitamin B12.
- Sunflower seed is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and cheese are high in calories. Sunflower seed has 61% more calories than cheese - sunflower seed has 619 calories per 100 grams and cheese has 384 calories.
| Cheese | Sunflower Seeds | |
|---|---|---|
| Protein | 25% | 10% |
| Carbohydrates | ~ | 12% |
| Fat | 75% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 157.3 times less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than cheese - sunflower seed has 11.5g of dietary fiber per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both sunflower seeds and cheese are high in protein. Cheese has 37% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Both sunflower seeds and cheese are high in saturated fat. Cheese has 170% more saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Sunflower seed has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than cheese - sunflower seed has 1.4mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than sunflower seed - cheese has 174ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than sunflower seed - cheese has 21iu of Vitamin D per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Cheese and sunflower seeds contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Cheese and sunflower seeds contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more Vitamin B12. Both cheese and sunflower seeds contain significant amounts of riboflavin.
| Cheese | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.023 MG | 0.325 MG |
| Riboflavin | 0.318 MG | 0.285 MG |
| Niacin | 0.114 MG | 4.198 MG |
| Pantothenic acid | 0.249 MG | 7.056 MG |
| Vitamin B6 | 0.061 MG | 0.805 MG |
| Folate | 13 UG | 238 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Both sunflower seeds and cheese are high in calcium. Cheese has 10 times more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 10 times more iron than cheese - sunflower seed has 6.8mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 478% more potassium than cheese - sunflower seed has 491mg of potassium per 100 grams and cheese has 85mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Cheese | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.079 G |
| Total | 0.332 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than cheese per 100 grams.
| Cheese | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.532 G | 37.39 G |
| Total | 0.532 G | 37.39 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cheese (Cheese, Mexican blend) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Cheese g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or cheese contain more calories in 100 grams?Both sunflower seeds and cheese are high in calories. Sunflower seed has 60% more calories than cheese - sunflower seed has 619 calories in 100g and cheese has 384 calories.
Does sunflower seeds or cheese contain more calcium?
Both sunflower seeds and cheese are high in calcium. Cheese has 10 times more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and cheese has 659mg of calcium.
Does sunflower seeds or cheese contain more iron?
Sunflower seed is an abundant source of iron and it has 10 times more iron than cheese - sunflower seed has 6.8mg of iron in 100 grams and cheese has 0.59mg of iron.
Does sunflower seeds or cheese contain more potassium?
Sunflower seed is a rich source of potassium and it has 480% more potassium than cheese - sunflower seed has 491mg of potassium in 100 grams and cheese has 85mg of potassium.