Feta Cheese vs. Sunflower Seeds
Nutrition comparison of Feta 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
feta cheese
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and sunflower seeds:
- Both sunflower seeds and feta cheese are high in calcium, calories, protein and saturated fat.
- Feta cheese has 4.3 times less carbohydrates than sunflower seed.
- Feta cheese is a great source of Vitamin A.
- Sunflower seed has more thiamin, niacin, pantothenic acid and folate, however, feta cheese contains more riboflavin and Vitamin B12.
- Sunflower seed is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) 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 feta cheese are high in calories. Sunflower seed has 134% more calories than feta cheese - sunflower seed has 619 calories per 100 grams and feta cheese has 265 calories.
| Feta Cheese | Sunflower Seeds | |
|---|---|---|
| Protein | 21% | 10% |
| Carbohydrates | 6% | 12% |
| Fat | 73% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Feta cheese has 4.3 times less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than feta cheese - sunflower seed has 11.5g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both sunflower seeds and feta cheese are high in protein. Sunflower seed has 21% more protein than feta cheese - sunflower seed has 17.2g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Both sunflower seeds and feta cheese are high in saturated fat. Feta cheese has 123% more saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Sunflower seed has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than feta cheese - sunflower seed has 1.4mg of Vitamin C per 100 grams and feta cheese does not contain significant amounts.
Vitamin A
Feta cheese is a great source of Vitamin A and it has more Vitamin A than sunflower seed - feta cheese has 125ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin D
Feta cheese has more Vitamin D than sunflower seed - feta cheese has 16iu of Vitamin D per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Feta cheese and sunflower seeds contain similar amounts of Vitamin E - feta cheese has 0.18mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Feta cheese and sunflower seeds contain similar amounts of Vitamin K - feta cheese has 1.8ug 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 and folate, however, feta cheese contains more riboflavin and Vitamin B12. Both feta cheese and sunflower seeds contain significant amounts of Vitamin B6.
| Feta Cheese | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.154 MG | 0.325 MG |
| Riboflavin | 0.844 MG | 0.285 MG |
| Niacin | 0.991 MG | 4.198 MG |
| Pantothenic acid | 0.967 MG | 7.056 MG |
| Vitamin B6 | 0.424 MG | 0.805 MG |
| Folate | 32 UG | 238 UG |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Both sunflower seeds and feta cheese are high in calcium. Feta cheese has 765% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 948% more iron than feta cheese - sunflower seed has 6.8mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 692% more potassium than feta cheese - sunflower seed has 491mg of potassium per 100 grams and feta cheese has 62mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Feta Cheese | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.079 G |
| Total | 0.265 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than feta cheese per 100 grams.
| Feta Cheese | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.326 G | 37.39 G |
| Total | 0.326 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: Feta Cheese (Cheese, feta) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Feta Cheese g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
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| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or feta cheese contain more calories in 100 grams?Both sunflower seeds and feta cheese are high in calories. Sunflower seed has 130% more calories than feta cheese - sunflower seed has 619 calories in 100g and feta cheese has 265 calories.
Does sunflower seeds or feta cheese contain more calcium?
Both sunflower seeds and feta cheese are high in calcium. Feta cheese has 770% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and feta cheese has 493mg of calcium.
Does sunflower seeds or feta cheese contain more iron?
Sunflower seed is an abundant source of iron and it has 950% more iron than feta cheese - sunflower seed has 6.8mg of iron in 100 grams and feta cheese has 0.65mg of iron.
Does sunflower seeds or feta cheese contain more potassium?
Sunflower seed is a rich source of potassium and it has 690% more potassium than feta cheese - sunflower seed has 491mg of potassium in 100 grams and feta cheese has 62mg of potassium.