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  6. Mackerel vs. Sunflower seed

Mackerel vs. Sunflower seed — In-Depth Nutrition Comparison

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What are the main differences between Mackerel and Sunflower seed?

  • Mackerel is richer in Vitamin B12, and Vitamin D, yet Sunflower seed is richer in Vitamin E , Copper, Vitamin B1, Vitamin B6, Magnesium, Phosphorus, and Folate.
  • Mackerel's daily need coverage for Vitamin B12 is 500% higher.
  • Sunflower seed contains less Sodium.

We used Fish, mackerel, salted and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Mackerel vs Sunflower seed infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mackerel
Mackerel
1
:
9
Sunflower seed
Sunflower seed
Contains more Selenium +38.5%
Contains more Calcium +18.2%
Contains more Iron +275%
Contains more Magnesium +441.7%
Contains more Phosphorus +159.8%
Contains more Potassium +24%
Contains less Sodium -99.8%
Contains more Zinc +354.5%
Contains more Copper +1700%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Selenium +38.5%
Contains more Calcium +18.2%
Contains more Iron +275%
Contains more Magnesium +441.7%
Contains more Phosphorus +159.8%
Contains more Potassium +24%
Contains less Sodium -99.8%
Contains more Zinc +354.5%
Contains more Copper +1700%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mackerel
Mackerel
4
:
8
Sunflower seed
Sunflower seed
Contains more Vitamin A +214%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +1377.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +7300%
Contains more Vitamin B2 +86.8%
Contains more Vitamin B3 +152.6%
Contains more Vitamin B6 +228%
Contains more Folate +1413.3%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin A +214%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +1377.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +7300%
Contains more Vitamin B2 +86.8%
Contains more Vitamin B3 +152.6%
Contains more Vitamin B6 +228%
Contains more Folate +1413.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
2
:
3
Sunflower seed
Sunflower seed
Contains more Water +809.1%
Contains more Other +342.2%
Contains more Protein +12.3%
Contains more Fats +105%
Contains more Carbs +∞%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more Water +809.1%
Contains more Other +342.2%
Contains more Protein +12.3%
Contains more Fats +105%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
0
:
3
Sunflower seed
Sunflower seed
Contains less Saturated Fat -37.7%
Contains more Monounsaturated Fat +122.7%
Contains more Polyunsaturated fat +272.6%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -37.7%
Contains more Monounsaturated Fat +122.7%
Contains more Polyunsaturated fat +272.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Sunflower seed
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Mackerel Sunflower seed Opinion
Net carbs 0g 11.4g Sunflower seed
Protein 18.5g 20.78g Sunflower seed
Fats 25.1g 51.46g Sunflower seed
Carbs 0g 20g Sunflower seed
Calories 305kcal 584kcal Sunflower seed
Sugar 0g 2.62g Mackerel
Fiber 0g 8.6g Sunflower seed
Calcium 66mg 78mg Sunflower seed
Iron 1.4mg 5.25mg Sunflower seed
Magnesium 60mg 325mg Sunflower seed
Phosphorus 254mg 660mg Sunflower seed
Potassium 520mg 645mg Sunflower seed
Sodium 4450mg 9mg Sunflower seed
Zinc 1.1mg 5mg Sunflower seed
Copper 0.1mg 1.8mg Sunflower seed
Manganese 1.95mg Sunflower seed
Selenium 73.4µg 53µg Mackerel
Vitamin A 157IU 50IU Mackerel
Vitamin A RAE 47µg 3µg Mackerel
Vitamin E 2.38mg 35.17mg Sunflower seed
Vitamin D 1006IU 0IU Mackerel
Vitamin D 25.2µg 0µg Mackerel
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.02mg 1.48mg Sunflower seed
Vitamin B2 0.19mg 0.355mg Sunflower seed
Vitamin B3 3.3mg 8.335mg Sunflower seed
Vitamin B5 1.13mg Sunflower seed
Vitamin B6 0.41mg 1.345mg Sunflower seed
Folate 15µg 227µg Sunflower seed
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg 0µg Mackerel
Tryptophan 0.348mg Sunflower seed
Threonine 0.928mg Sunflower seed
Isoleucine 1.139mg Sunflower seed
Leucine 1.659mg Sunflower seed
Lysine 0.937mg Sunflower seed
Methionine 0.494mg Sunflower seed
Phenylalanine 1.169mg Sunflower seed
Valine 1.315mg Sunflower seed
Histidine 0.632mg Sunflower seed
Cholesterol 95mg 0mg Sunflower seed
Saturated Fat 7.148g 4.455g Sunflower seed
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - EPA 1.619g 0.014g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel
Monounsaturated Fat 8.32g 18.528g Sunflower seed
Polyunsaturated fat 6.21g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
212%
Mackerel
156%
Sunflower seed
Minerals Daily Need Coverage Score
131%
Mackerel
207%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 4441mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 2.693g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $5.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 2.62g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 20)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.