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.
Detailed nutritional comparison of cheese and sunflower seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Cheese src
Image of Sunflower Seeds src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cheese or Sunflower Seeds .

Note: The specific food items compared are: Cheese (Cheese, Mexican blend) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .

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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.