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Caviar vs Sunflower seed - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 588mg)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 1491mg)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $98.4)
Which food contains less Sugars?
Caviar
Caviar contains less Sugars (difference - 2.62g)
Which food is lower in Saturated Fat?
Caviar
Caviar is lower in Saturated Fat (difference - 0.395g)
Which food is lower in glycemic index?
Caviar
Caviar is lower in glycemic index (difference - 20)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Caviar Sunflower seed
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Caviar Sunflower seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
123
Caviar
105
Sunflower seed
Mineral Summary Score
106
Caviar
122
Sunflower seed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Caviar
2
:
Contains more Iron +126.3%
Contains more Calcium +252.6%
Contains more Potassium +256.4%
Contains more Copper +1536.4%
Contains more Zinc +426.3%
Contains more Phosphorus +85.4%
Contains less Sodium -99.4%
Equal in Magnesium - 325
Contains more Iron +126.3%
Contains more Calcium +252.6%
Contains more Potassium +256.4%
Contains more Copper +1536.4%
Contains more Zinc +426.3%
Contains more Phosphorus +85.4%
Contains less Sodium -99.4%
Equal in Magnesium - 325

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Caviar
6
:
Contains more Vitamin D +∞%
Contains more Vitamin A +1710%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B5 +209.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +1760.8%
Contains more Vitamin B1 +678.9%
Contains more Vitamin B3 +6845.8%
Contains more Vitamin B6 +320.3%
Contains more Vitamin D +∞%
Contains more Vitamin A +1710%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B5 +209.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +1760.8%
Contains more Vitamin B1 +678.9%
Contains more Vitamin B3 +6845.8%
Contains more Vitamin B6 +320.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
148%
Caviar
125%
Sunflower seed
Carbohydrates
4%
Caviar
20%
Sunflower seed
Fats
83%
Caviar
238%
Sunflower seed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Caviar Sunflower seed Opinion
Calories 264 584 Sunflower seed
Protein 24.6 20.78 Caviar
Fats 17.9 51.46 Sunflower seed
Vitamin C 0 1.4 Sunflower seed
Carbs 4 20 Sunflower seed
Cholesterol 588 0 Sunflower seed
Vitamin D 117 0 Caviar
Iron 11.88 5.25 Caviar
Calcium 275 78 Caviar
Potassium 181 645 Sunflower seed
Magnesium 300 325 Sunflower seed
Sugars 0 2.62 Sunflower seed
Fiber 0 8.6 Sunflower seed
Copper 0.11 1.8 Sunflower seed
Zinc 0.95 5 Sunflower seed
Starch
Phosphorus 356 660 Sunflower seed
Sodium 1500 9 Sunflower seed
Vitamin A 905 50 Caviar
Vitamin E 1.89 35.17 Sunflower seed
Vitamin D 2.9 0 Caviar
Vitamin B1 0.19 1.48 Sunflower seed
Vitamin B2 0.62 0.355 Caviar
Vitamin B3 0.12 8.335 Sunflower seed
Vitamin B5 3.5 1.13 Caviar
Vitamin B6 0.32 1.345 Sunflower seed
Vitamin B12 20 0 Caviar
Vitamin K 0.6 0 Caviar
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 4.06 4.455 Caviar
Monounsaturated Fat 4.631 18.528 Sunflower seed
Polyunsaturated fat 7.405 23.137 Sunflower seed
Tryptophan 0.323 0.348 Sunflower seed
Threonine 1.263 0.928 Caviar
Isoleucine 1.035 1.139 Sunflower seed
Leucine 2.133 1.659 Caviar
Lysine 1.834 0.937 Caviar
Methionine 0.646 0.494 Caviar
Phenylalanine 1.071 1.169 Sunflower seed
Valine 1.263 1.315 Sunflower seed
Histidine 0.649 0.632 Caviar
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.