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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

Sunflower seed vs Salmon 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.
Contains more Calcium +420%
Contains more Iron +1444.1%
Contains more Magnesium +983.3%
Contains more Phosphorus +161.9%
Contains more Potassium +68%
Contains less Sodium -85.2%
Contains more Zinc +1062.8%
Contains more Copper +3573.5%
Contains more Manganese +12087.5%
Contains more Selenium +28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Calcium +420%
Contains more Iron +1444.1%
Contains more Magnesium +983.3%
Contains more Phosphorus +161.9%
Contains more Potassium +68%
Contains less Sodium -85.2%
Contains more Zinc +1062.8%
Contains more Copper +3573.5%
Contains more Manganese +12087.5%
Contains more 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
Salmon
Contains more Vitamin E +2985.1%
Contains more Vitamin B1 +335.3%
Contains more Vitamin B2 +163%
Contains more Vitamin B6 +107.9%
Contains more Folate +567.6%
Contains more Vitamin A +360%
Contains more Vitamin D +∞%
Contains more Vitamin C +164.3%
Contains more Vitamin B5 +30.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 8.045
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin E +2985.1%
Contains more Vitamin B1 +335.3%
Contains more Vitamin B2 +163%
Contains more Vitamin B6 +107.9%
Contains more Folate +567.6%
Contains more Vitamin A +360%
Contains more Vitamin D +∞%
Contains more Vitamin C +164.3%
Contains more Vitamin B5 +30.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 8.045

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +316.7%
Contains more Carbs +∞%
Contains more Other +278.8%
Contains more Water +1268.9%
Equal in Protein - 22.1
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Fats +316.7%
Contains more Carbs +∞%
Contains more Other +278.8%
Contains more Water +1268.9%
Equal in Protein - 22.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +343.1%
Contains more Polyunsaturated fat +408.2%
Contains less Saturated Fat -46.2%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains more Monounsaturated Fat +343.1%
Contains more 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.
Sunflower seed Salmon
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Salmon Opinion
Net carbs 11.4g 0g Sunflower seed
Protein 20.78g 22.1g Salmon
Fats 51.46g 12.35g Sunflower seed
Carbs 20g 0g Sunflower seed
Calories 584kcal 206kcal Sunflower seed
Sugar 2.62g 0g Salmon
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 15mg Sunflower seed
Iron 5.25mg 0.34mg Sunflower seed
Magnesium 325mg 30mg Sunflower seed
Phosphorus 660mg 252mg Sunflower seed
Potassium 645mg 384mg Sunflower seed
Sodium 9mg 61mg Sunflower seed
Zinc 5mg 0.43mg Sunflower seed
Copper 1.8mg 0.049mg Sunflower seed
Manganese 1.95mg 0.016mg Sunflower seed
Selenium 53µg 41.4µg Sunflower seed
Vitamin A 50IU 230IU Salmon
Vitamin A RAE 3µg 69µg Salmon
Vitamin E 35.17mg 1.14mg Sunflower seed
Vitamin D 0IU 526IU Salmon
Vitamin D 0µg 13.1µg Salmon
Vitamin C 1.4mg 3.7mg Salmon
Vitamin B1 1.48mg 0.34mg Sunflower seed
Vitamin B2 0.355mg 0.135mg Sunflower seed
Vitamin B3 8.335mg 8.045mg Sunflower seed
Vitamin B5 1.13mg 1.475mg Salmon
Vitamin B6 1.345mg 0.647mg Sunflower seed
Folate 227µg 34µg Sunflower seed
Vitamin B12 0µg 2.8µg Salmon
Vitamin K 0µg 0.1µg Salmon
Tryptophan 0.348mg 0.248mg Sunflower seed
Threonine 0.928mg 0.969mg Salmon
Isoleucine 1.139mg 1.018mg Sunflower seed
Leucine 1.659mg 1.796mg Salmon
Lysine 0.937mg 2.03mg Salmon
Methionine 0.494mg 0.654mg Salmon
Phenylalanine 1.169mg 0.863mg Sunflower seed
Valine 1.315mg 1.139mg Sunflower seed
Histidine 0.632mg 0.651mg Salmon
Cholesterol 0mg 63mg Sunflower seed
Saturated Fat 4.455g 2.397g Salmon
Omega-3 - DHA 0g 1.457g Salmon
Omega-3 - EPA 0.014g 0.69g Salmon
Omega-3 - DPA 0g 0.17g Salmon
Monounsaturated Fat 18.528g 4.181g Sunflower seed
Polyunsaturated fat 23.137g 4.553g Sunflower seed

Which food is preferable for your diet?

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

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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%
Sunflower seed
110%
Salmon
Minerals Daily Need Coverage Score
207%
Sunflower seed
44%
Salmon

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 63mg)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $11.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 2.058g)
Which food is lower in glycemic index?
Salmon
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.

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.