Cheese MozzarellavsSunflower Seeds
Cheese Mozzarella has 299 calories and 22g protein per 100g. Sunflower Seeds has 584 calories and 21g protein per 100g Cheese Mozzarella has more protein, Cheese Mozzarella is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Mozzarella vs Sunflower Seeds
Go with Cheese Mozzarella at just 299 kcal per 100g — 49% fewer calories.
Cheese Mozzarella will keep you satisfied longer with 22.2g protein, 22.1g fat — fat and protein slow digestion while fiber adds bulk.
Cheese Mozzarella packs 22.2g of protein per 100g (30% of calories from protein) — the better pick for muscle growth and recovery.
Sunflower Seeds is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Sunflower Seeds provides 645mg of potassium per 100g — important for muscle function and hydration.
Cheese Mozzarella provides 505mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Cheese Mozzarella
High in sodium at 486mg per 100g, so it may not be the best fit for a low-sodium diet.
High in saturated fat with 13.9g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 79mg 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 Mozzarella Whole Milk | Seeds Sunflower Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 299kcal15% | 584kcal29% | <0.1kcal |
| Protein | 22g44% | 21g42% | +1.4g |
| Total Fat | 22g28% | 52g66% | <0.1g |
| Saturated Fat | 14g70% | 4.5g22% | +9.4g |
| Cholesterol | 79mg26% | 0mg0% | +79mg |
| Carbohydrates | 2.4g1% | 20g7% | <0.1g |
| Dietary Fiber | 0g0% | 8.6g31% | <0.1g |
| Sugars | 0g | 2.6g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 179mcg20% | 3.0mcg0% | +176mcg |
| Vitamin C | 0mg0% | 1.4mg2% | <0.1mg |
| Vitamin D | 0.40mcg2% | 0mcg0% | +0.40mcg |
| Vitamin E | 0.19mg1% | 35mg235% | <0.1mg |
| Vitamin K | 2.3mcg2% | 0mcg0% | +2.3mcg |
| Vitamin B6 | <0.1mg2% | 1.3mg79% | <0.1mg |
| Vitamin B12 | 2.3mcg95% | 0mcg0% | +2.3mcg |
| Folate | 7.0mcg2% | 227mcg57% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 1.5mg123% | <0.1mg |
| Riboflavin (B2) | 0.28mg22% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 0.10mg1% | 8.3mg52% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 486mg21% | 9.0mg0% | +477mg |
| Calcium | 505mg39% | 78mg6% | +427mg |
| Iron | 0.44mg2% | 5.3mg29% | <0.1mg |
| Potassium | 76mg2% | 645mg14% | <0.1mg |
| Phosphorus | 354mg28% | 660mg53% | <0.1mg |
| Magnesium | 20mg5% | 325mg77% | <0.1mg |
| Zinc | 2.9mg27% | 5.0mg45% | <0.1mg |
| Copper | <0.1mg1% | 1.8mg200% | <0.1mg |
| Manganese | <0.1mg1% | 1.9mg85% | <0.1mg |
| Selenium | 17mcg31% | 53mcg96% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cheese Mozzarella is significantly lower in calories at just 299 kcal per 100g compared to 584 kcal for Sunflower Seeds — that's 95% fewer calories, making Cheese Mozzarella the better choice for calorie-conscious diets.
Protein: Cheese Mozzarella provides more protein with 22.2g versus 20.8g per 100g. In terms of protein-to-calorie efficiency, Cheese Mozzarella offers better value for building and maintaining muscle.
Fat: Cheese Mozzarella is the leaner option with 22.1g of total fat per 100g compared to 51.5g. Sunflower Seeds has less saturated fat (4.46g vs 13.9g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Sunflower Seeds: 1.4mg vs 0mg), Vitamin D (Cheese Mozzarella: 0.4mcg vs 0mcg), Vitamin K (Cheese Mozzarella: 2.3mcg vs 0mcg).
Key Minerals: Notable mineral differences include Copper (Sunflower Seeds: 1.8mg vs 0.011mg), Sodium (Cheese Mozzarella: 486mg vs 9mg), Manganese (Sunflower Seeds: 1.95mg vs 0.03mg).
Diet Suitability: Cheese Mozzarella fits a low-carb or keto diet. Both fit a high-protein 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 Mozzarella or Sunflower Seeds?
- Cheese Mozzarella has more protein with 22.2g per 100g compared to 20.8g for Sunflower Seeds.
- Which is lower in calories, Cheese Mozzarella or Sunflower Seeds?
- Cheese Mozzarella is lower in calories with 299 kcal per 100g versus 584 kcal.
- Is Cheese Mozzarella or Sunflower Seeds healthier?
- It depends on your goals. Cheese Mozzarella has 299 calories and 22.2g 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 Mozzarella or Sunflower Seeds?
- Cheese Mozzarella is leaner with 22.1g of fat per 100g compared to 51.5g.
- Which has more fiber, Cheese Mozzarella or Sunflower Seeds?
- Sunflower Seeds has more fiber with 8.6g per 100g compared to 0g.