Sunflower seed vs. Salmon — In-Depth Nutrition Comparison
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Summary of differences between Sunflower seed and Salmon
- Sunflower seed has more Vitamin E , Copper, Vitamin B1, Manganese, Magnesium, Iron, Phosphorus, and Vitamin B6, however, Salmon is higher in Vitamin B12, and Vitamin D.
- Sunflower seed covers your daily need of Vitamin E 227% more than Salmon.
- Sunflower seed has 122 times more Manganese than Salmon. While Sunflower seed has 1.95mg of Manganese, Salmon has only 0.016mg.
These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Fish, salmon, Atlantic, farmed, cooked, dry heat.
Infographic
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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.
Contains
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Calcium
+420%
Contains
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Iron
+1444.1%
Contains
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Magnesium
+983.3%
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Phosphorus
+161.9%
Contains
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Potassium
+68%
Contains
less
Sodium
-85.2%
Contains
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Zinc
+1062.8%
Contains
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Copper
+3573.5%
Contains
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Manganese
+12087.5%
Contains
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Selenium
+28%
Contains
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Calcium
+420%
Contains
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Iron
+1444.1%
Contains
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Magnesium
+983.3%
Contains
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Phosphorus
+161.9%
Contains
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Potassium
+68%
Contains
less
Sodium
-85.2%
Contains
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Zinc
+1062.8%
Contains
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Copper
+3573.5%
Contains
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Manganese
+12087.5%
Contains
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Selenium
+28%
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.
:
6
Contains
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Vitamin E
+2985.1%
Contains
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Vitamin B1
+335.3%
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Vitamin B2
+163%
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Vitamin B6
+107.9%
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Folate
+567.6%
Contains
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Vitamin A
+360%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+164.3%
Contains
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Vitamin B5
+30.5%
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Vitamin B12
+∞%
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Vitamin K
+∞%
Equal in Vitamin B3 - 8.045
Contains
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Vitamin E
+2985.1%
Contains
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Vitamin B1
+335.3%
Contains
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Vitamin B2
+163%
Contains
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Vitamin B6
+107.9%
Contains
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Folate
+567.6%
Contains
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Vitamin A
+360%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+164.3%
Contains
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Vitamin B5
+30.5%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+∞%
Equal in Vitamin B3 - 8.045
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+316.7%
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Carbs
+∞%
Contains
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Other
+278.8%
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Water
+1268.9%
Equal in Protein - 22.1
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
22.1 g
Fats:
12.35 g
Carbs:
0 g
Water:
64.75 g
Other:
0.8 g
Contains
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Fats
+316.7%
Contains
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Carbs
+∞%
Contains
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Other
+278.8%
Contains
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Water
+1268.9%
Equal in Protein - 22.1
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+343.1%
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Polyunsaturated fat
+408.2%
Contains
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Saturated Fat
-46.2%
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Saturated Fat:
2.397 g
Monounsaturated Fat:
4.181 g
Polyunsaturated fat:
4.553 g
Contains
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Monounsaturated Fat
+343.1%
Contains
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Polyunsaturated fat
+408.2%
Contains
less
Saturated Fat
-46.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sodium | |||
Lower in Cholesterol | |||
Lower in price | |||
Rich in minerals | |||
Lower in Sugar | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 11.4g | 0g | |
Protein | 20.78g | 22.1g | |
Fats | 51.46g | 12.35g | |
Carbs | 20g | 0g | |
Calories | 584kcal | 206kcal | |
Sugar | 2.62g | 0g | |
Fiber | 8.6g | 0g | |
Calcium | 78mg | 15mg | |
Iron | 5.25mg | 0.34mg | |
Magnesium | 325mg | 30mg | |
Phosphorus | 660mg | 252mg | |
Potassium | 645mg | 384mg | |
Sodium | 9mg | 61mg | |
Zinc | 5mg | 0.43mg | |
Copper | 1.8mg | 0.049mg | |
Manganese | 1.95mg | 0.016mg | |
Selenium | 53µg | 41.4µg | |
Vitamin A | 50IU | 230IU | |
Vitamin A RAE | 3µg | 69µg | |
Vitamin E | 35.17mg | 1.14mg | |
Vitamin D | 0IU | 526IU | |
Vitamin D | 0µg | 13.1µg | |
Vitamin C | 1.4mg | 3.7mg | |
Vitamin B1 | 1.48mg | 0.34mg | |
Vitamin B2 | 0.355mg | 0.135mg | |
Vitamin B3 | 8.335mg | 8.045mg | |
Vitamin B5 | 1.13mg | 1.475mg | |
Vitamin B6 | 1.345mg | 0.647mg | |
Folate | 227µg | 34µg | |
Vitamin B12 | 0µg | 2.8µg | |
Vitamin K | 0µg | 0.1µg | |
Tryptophan | 0.348mg | 0.248mg | |
Threonine | 0.928mg | 0.969mg | |
Isoleucine | 1.139mg | 1.018mg | |
Leucine | 1.659mg | 1.796mg | |
Lysine | 0.937mg | 2.03mg | |
Methionine | 0.494mg | 0.654mg | |
Phenylalanine | 1.169mg | 0.863mg | |
Valine | 1.315mg | 1.139mg | |
Histidine | 0.632mg | 0.651mg | |
Cholesterol | 0mg | 63mg | |
Saturated Fat | 4.455g | 2.397g | |
Omega-3 - DHA | 0g | 1.457g | |
Omega-3 - EPA | 0.014g | 0.69g | |
Omega-3 - DPA | 0g | 0.17g | |
Monounsaturated Fat | 18.528g | 4.181g | |
Polyunsaturated fat | 23.137g | 4.553g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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
156%
110%
Minerals Daily Need Coverage Score
207%
44%
Comparison summary
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Sunflower seed is lower in Cholesterol (difference - 63mg)
Which food is cheaper?
Sunflower seed is cheaper (difference - $11.4)
Which food is richer in minerals?
Sunflower seed is relatively richer in minerals
Which food is lower in Sugar?
Salmon is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Salmon is lower in Saturated Fat (difference - 2.058g)
Which food is lower in glycemic index?
Salmon is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.