Cheese CottagevsSunflower Seeds
Cheese Cottage has 84 calories and 11g protein per 100g. Sunflower Seeds has 584 calories and 21g protein per 100g Sunflower Seeds has more protein, Cheese Cottage is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Cottage vs Sunflower Seeds
Go with Cheese Cottage at just 84 kcal per 100g — 86% fewer calories.
Cheese Cottage packs 11g of protein per 100g (52% of calories from protein) — the better pick for muscle growth and recovery.
Sunflower Seeds is the heart-friendlier option with less sodium, more potassium.
Cheese Cottage has only 4.3g carbs per 100g — the clear choice for low-carb diets.
Sunflower Seeds has 5.3mg of iron per 100g — important for energy and preventing anemia.
Sunflower Seeds edges ahead overall with more protein, more potassium — the more nutritious option for everyday eating.
⚠️Things to Watch
Cheese Cottage
No major nutritional red flags stand out per 100g.
Sunflower Seeds
High in saturated fat with 4.46g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 584 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cheese Cottage Lowfat 2% Milkfat | Seeds Sunflower Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 84kcal4% | 584kcal29% | <0.1kcal |
| Protein | 11g22% | 21g42% | <0.1g |
| Total Fat | 2.3g3% | 52g66% | <0.1g |
| Saturated Fat | 1.3g6% | 4.5g22% | <0.1g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 12mg4% | 0mg0% | +12mg |
| Carbohydrates | 4.3g2% | 20g7% | <0.1g |
| Dietary Fiber | — | 8.6g31% | — |
| Sugars | — | 2.6g | — |
| ✨Vitamins | |||
| Vitamin A | 69mcg8% | 3.0mcg0% | +66mcg |
| Vitamin C | — | 1.4mg2% | — |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | <0.1mg1% | 35mg235% | <0.1mg |
| Vitamin K | — | 0mcg0% | — |
| Vitamin B6 | <0.1mg3% | 1.3mg79% | <0.1mg |
| Vitamin B12 | 0.42mcg18% | 0mcg0% | +0.42mcg |
| Folate | 10mcg3% | 227mcg57% | <0.1mcg |
| Thiamin (B1) | <0.1mg2% | 1.5mg123% | <0.1mg |
| Riboflavin (B2) | 0.23mg18% | 0.35mg27% | <0.1mg |
| Niacin (B3) | <0.1mg1% | 8.3mg52% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 321mg14% | 9.0mg0% | +312mg |
| Calcium | 103mg8% | 78mg6% | +25mg |
| Iron | 0.13mg1% | 5.3mg29% | <0.1mg |
| Potassium | 120mg3% | 645mg14% | <0.1mg |
| Phosphorus | 148mg12% | 660mg53% | <0.1mg |
| Magnesium | 8.9mg2% | 325mg77% | <0.1mg |
| Zinc | 0.61mg6% | 5.0mg45% | <0.1mg |
| Copper | <0.1mg3% | 1.8mg200% | <0.1mg |
| Manganese | <0.1mg1% | 1.9mg85% | <0.1mg |
| Selenium | 15mcg27% | 53mcg96% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cheese Cottage is significantly lower in calories at just 84 kcal per 100g compared to 584 kcal for Sunflower Seeds — that's 595% fewer calories, making Cheese Cottage the better choice for calorie-conscious diets.
Protein: Sunflower Seeds has more protein per 100g (20.8g vs 11g), but Cheese Cottage delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Cheese Cottage is the leaner option with 2.3g of total fat per 100g compared to 51.5g. Cheese Cottage has less saturated fat (1.26g vs 4.46g).
Key Vitamins: The most notable vitamin differences are in Vitamin E (Sunflower Seeds: 35.2mg vs 0.08mg), Vitamin B12 (Cheese Cottage: 0.42mcg vs 0mcg), Thiamin (B1) (Sunflower Seeds: 1.48mg vs 0.02mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Manganese (Sunflower Seeds: 1.95mg vs 0.015mg), Iron (Sunflower Seeds: 5.25mg vs 0.13mg), Copper (Sunflower Seeds: 1.8mg vs 0.03mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Cheese Cottage fits a low-carb or keto diet. Sunflower Seeds fits a high-protein diet. Cheese Cottage fits a low-fat diet. Sunflower Seeds fits a low-sodium diet. Sunflower Seeds fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Cheese Cottage or Sunflower Seeds?
- Sunflower Seeds has more protein with 20.8g per 100g compared to 11g for Cheese Cottage.
- Which is lower in calories, Cheese Cottage or Sunflower Seeds?
- Cheese Cottage is lower in calories with 84 kcal per 100g versus 584 kcal.
- Is Cheese Cottage or Sunflower Seeds healthier?
- It depends on your goals. Cheese Cottage has 84 calories and 11g protein per 100g, while Sunflower Seeds has 584 calories and 20.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Cottage or Sunflower Seeds?
- Cheese Cottage is leaner with 2.3g of fat per 100g compared to 51.5g.