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Sunflower seed vs Caviar - 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.
Sunflower seed Caviar
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
Sunflower seed Caviar
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
105
Sunflower seed
123
Caviar
Mineral Summary Score
122
Sunflower seed
106
Caviar

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
:
2
Caviar
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%
Contains more Iron +126.3%
Contains more Calcium +252.6%
Equal in Magnesium - 300
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%
Contains more Iron +126.3%
Contains more Calcium +252.6%
Equal in Magnesium - 300

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
:
6
Caviar
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%
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 +∞%

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
125%
Sunflower seed
148%
Caviar
Carbohydrates
20%
Sunflower seed
4%
Caviar
Fats
238%
Sunflower seed
83%
Caviar

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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 Sunflower seed Caviar Opinion
Calories 584 264 Sunflower seed
Protein 20.78 24.6 Caviar
Fats 51.46 17.9 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 4 Sunflower seed
Cholesterol 0 588 Sunflower seed
Vitamin D 0 117 Caviar
Iron 5.25 11.88 Caviar
Calcium 78 275 Caviar
Potassium 645 181 Sunflower seed
Magnesium 325 300 Sunflower seed
Sugars 2.62 0 Sunflower seed
Fiber 8.6 0 Sunflower seed
Copper 1.8 0.11 Sunflower seed
Zinc 5 0.95 Sunflower seed
Starch
Phosphorus 660 356 Sunflower seed
Sodium 9 1500 Sunflower seed
Vitamin A 50 905 Caviar
Vitamin E 35.17 1.89 Sunflower seed
Vitamin D 0 2.9 Caviar
Vitamin B1 1.48 0.19 Sunflower seed
Vitamin B2 0.355 0.62 Caviar
Vitamin B3 8.335 0.12 Sunflower seed
Vitamin B5 1.13 3.5 Caviar
Vitamin B6 1.345 0.32 Sunflower seed
Vitamin B12 0 20 Caviar
Vitamin K 0 0.6 Caviar
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 4.455 4.06 Caviar
Monounsaturated Fat 18.528 4.631 Sunflower seed
Polyunsaturated fat 23.137 7.405 Sunflower seed
Tryptophan 0.348 0.323 Sunflower seed
Threonine 0.928 1.263 Caviar
Isoleucine 1.139 1.035 Sunflower seed
Leucine 1.659 2.133 Caviar
Lysine 0.937 1.834 Caviar
Methionine 0.494 0.646 Caviar
Phenylalanine 1.169 1.071 Sunflower seed
Valine 1.315 1.263 Sunflower seed
Histidine 0.632 0.649 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.