Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sunflower seed
  5. Compare
  6. Sunflower seed vs. Salmon raw

Sunflower seed vs. Salmon raw — In-Depth Nutrition Comparison

Compare

Important differences between Sunflower seed and Salmon raw

  • Sunflower seed has more Copper, Vitamin B1, Manganese, Magnesium, Phosphorus, Iron, Folate, Vitamin B6, and Zinc, however, Salmon raw has more Vitamin B12.
  • Sunflower seed's daily need coverage for Copper is 172% more.
  • Sunflower seed has 122 times more Manganese than Salmon raw. Sunflower seed has 1.95mg of Manganese, while Salmon raw has 0.016mg.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Fish, salmon, Atlantic, wild, raw.

Infographic

Sunflower seed vs Salmon raw 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.
Sunflower seed
Sunflower seed
10
:
0
Salmon raw
Salmon raw
Contains more Calcium +550%
Contains more Iron +556.3%
Contains more Magnesium +1020.7%
Contains more Phosphorus +230%
Contains more Potassium +31.6%
Contains less Sodium -79.5%
Contains more Zinc +681.3%
Contains more Copper +620%
Contains more Manganese +12087.5%
Contains more Selenium +45.2%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Calcium +550%
Contains more Iron +556.3%
Contains more Magnesium +1020.7%
Contains more Phosphorus +230%
Contains more Potassium +31.6%
Contains less Sodium -79.5%
Contains more Zinc +681.3%
Contains more Copper +620%
Contains more Manganese +12087.5%
Contains more Selenium +45.2%

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.
Sunflower seed
Sunflower seed
9
:
3
Salmon raw
Salmon raw
Contains more Vitamin A +25%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +554.9%
Contains more Vitamin B6 +64.4%
Contains more Folate +808%
Contains more Vitamin B5 +47.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.38
Equal in Vitamin B3 - 7.86
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%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +25%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +554.9%
Contains more Vitamin B6 +64.4%
Contains more Folate +808%
Contains more Vitamin B5 +47.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.38
Equal in Vitamin B3 - 7.86

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Salmon raw
Salmon raw
Contains more Fats +711.7%
Contains more Carbs +∞%
Contains more Water +1348.2%
Contains more Other +75.6%
Equal in Protein - 19.84
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
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Fats +711.7%
Contains more Carbs +∞%
Contains more Water +1348.2%
Contains more Other +75.6%
Equal in Protein - 19.84

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Salmon raw
Salmon raw
Contains more Monounsaturated Fat +781%
Contains more Polyunsaturated fat +811.3%
Contains less Saturated Fat -78%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains more Monounsaturated Fat +781%
Contains more Polyunsaturated fat +811.3%
Contains less Saturated Fat -78%

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 raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Sunflower seed Salmon raw Opinion
Net carbs 11.4g 0g Sunflower seed
Protein 20.78g 19.84g Sunflower seed
Fats 51.46g 6.34g Sunflower seed
Carbs 20g 0g Sunflower seed
Calories 584kcal 142kcal Sunflower seed
Sugar 2.62g Salmon raw
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 12mg Sunflower seed
Iron 5.25mg 0.8mg Sunflower seed
Magnesium 325mg 29mg Sunflower seed
Phosphorus 660mg 200mg Sunflower seed
Potassium 645mg 490mg Sunflower seed
Sodium 9mg 44mg Sunflower seed
Zinc 5mg 0.64mg Sunflower seed
Copper 1.8mg 0.25mg Sunflower seed
Manganese 1.95mg 0.016mg Sunflower seed
Selenium 53µg 36.5µg Sunflower seed
Vitamin A 50IU 40IU Sunflower seed
Vitamin A RAE 3µg 12µg Salmon raw
Vitamin E 35.17mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.226mg Sunflower seed
Vitamin B2 0.355mg 0.38mg Salmon raw
Vitamin B3 8.335mg 7.86mg Sunflower seed
Vitamin B5 1.13mg 1.664mg Salmon raw
Vitamin B6 1.345mg 0.818mg Sunflower seed
Folate 227µg 25µg Sunflower seed
Vitamin B12 0µg 3.18µg Salmon raw
Tryptophan 0.348mg 0.222mg Sunflower seed
Threonine 0.928mg 0.87mg Sunflower seed
Isoleucine 1.139mg 0.914mg Sunflower seed
Leucine 1.659mg 1.613mg Sunflower seed
Lysine 0.937mg 1.822mg Salmon raw
Methionine 0.494mg 0.587mg Salmon raw
Phenylalanine 1.169mg 0.775mg Sunflower seed
Valine 1.315mg 1.022mg Sunflower seed
Histidine 0.632mg 0.584mg Sunflower seed
Cholesterol 0mg 55mg Sunflower seed
Saturated Fat 4.455g 0.981g Salmon raw
Omega-3 - DHA 0g 1.115g Salmon raw
Omega-3 - EPA 0.014g 0.321g Salmon raw
Omega-3 - DPA 0g 0.287g Salmon raw
Monounsaturated Fat 18.528g 2.103g Sunflower seed
Polyunsaturated fat 23.137g 2.539g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Salmon raw
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
156%
Sunflower seed
83%
Salmon raw
Minerals Daily Need Coverage Score
207%
Sunflower seed
49%
Salmon raw

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 55mg)
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 richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 3.474g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw 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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.