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Tuna vs. Sunflower seed — In-Depth Nutrition Comparison

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What are the differences between Tuna and Sunflower seed?

  • Tuna is higher in Selenium, Vitamin B12, and Vitamin B3, yet Sunflower seed is higher in Vitamin E , Copper, Vitamin B1, Manganese, Magnesium, Folate, and Iron.
  • Sunflower seed's daily need coverage for Vitamin E is 233% more.

We used Fish, tuna, yellowfin, fresh, cooked, dry heat and Seeds, sunflower seed kernels, dried types in this article.

Infographic

Tuna 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.
Contains more Selenium +104.2%
Contains more Calcium +1850%
Contains more Iron +470.7%
Contains more Magnesium +673.8%
Contains more Phosphorus +98.2%
Contains more Potassium +22.4%
Contains less Sodium -83.3%
Contains more Zinc +1011.1%
Contains more Copper +4086%
Contains more Manganese +14900%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Selenium +104.2%
Contains more Calcium +1850%
Contains more Iron +470.7%
Contains more Magnesium +673.8%
Contains more Phosphorus +98.2%
Contains more Potassium +22.4%
Contains less Sodium -83.3%
Contains more Zinc +1011.1%
Contains more Copper +4086%
Contains more Manganese +14900%

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.
Tuna
5
:
Contains more Vitamin A +30%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +164.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +12027.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1004.5%
Contains more Vitamin B2 +159.1%
Contains more Vitamin B5 +238.3%
Contains more Vitamin B6 +29.6%
Contains more Folate +11250%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
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 +30%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +164.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +12027.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1004.5%
Contains more Vitamin B2 +159.1%
Contains more Vitamin B5 +238.3%
Contains more Vitamin B6 +29.6%
Contains more Folate +11250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +40.3%
Contains more Water +1358.4%
Contains more Fats +8622%
Contains more Carbs +∞%
Contains more Other +136.7%
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
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 Protein +40.3%
Contains more Water +1358.4%
Contains more Fats +8622%
Contains more Carbs +∞%
Contains more Other +136.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -95.4%
Contains more Monounsaturated Fat +13326.1%
Contains more Polyunsaturated fat +13121.1%
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -95.4%
Contains more Monounsaturated Fat +13326.1%
Contains more Polyunsaturated fat +13121.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Sunflower seed Opinion
Net carbs 0g 11.4g Sunflower seed
Protein 29.15g 20.78g Tuna
Fats 0.59g 51.46g Sunflower seed
Carbs 0g 20g Sunflower seed
Calories 130kcal 584kcal Sunflower seed
Sugar 0g 2.62g Tuna
Fiber 0g 8.6g Sunflower seed
Calcium 4mg 78mg Sunflower seed
Iron 0.92mg 5.25mg Sunflower seed
Magnesium 42mg 325mg Sunflower seed
Phosphorus 333mg 660mg Sunflower seed
Potassium 527mg 645mg Sunflower seed
Sodium 54mg 9mg Sunflower seed
Zinc 0.45mg 5mg Sunflower seed
Copper 0.043mg 1.8mg Sunflower seed
Manganese 0.013mg 1.95mg Sunflower seed
Selenium 108.2µg 53µg Tuna
Vitamin A 65IU 50IU Tuna
Vitamin A RAE 22µg 3µg Tuna
Vitamin E 0.29mg 35.17mg Sunflower seed
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.134mg 1.48mg Sunflower seed
Vitamin B2 0.137mg 0.355mg Sunflower seed
Vitamin B3 22.07mg 8.335mg Tuna
Vitamin B5 0.334mg 1.13mg Sunflower seed
Vitamin B6 1.038mg 1.345mg Sunflower seed
Folate 2µg 227µg Sunflower seed
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg 0µg Tuna
Tryptophan 0.313mg 0.348mg Sunflower seed
Threonine 1.224mg 0.928mg Tuna
Isoleucine 1.287mg 1.139mg Tuna
Leucine 2.27mg 1.659mg Tuna
Lysine 2.565mg 0.937mg Tuna
Methionine 0.827mg 0.494mg Tuna
Phenylalanine 1.091mg 1.169mg Sunflower seed
Valine 1.438mg 1.315mg Tuna
Histidine 0.822mg 0.632mg Tuna
Cholesterol 47mg 0mg Sunflower seed
Trans Fat 0.02g Sunflower seed
Saturated Fat 0.205g 4.455g Tuna
Omega-3 - DHA 0.105g 0g Tuna
Omega-3 - EPA 0.015g 0.014g Tuna
Omega-3 - DPA 0.005g 0g Tuna
Monounsaturated Fat 0.138g 18.528g Sunflower seed
Polyunsaturated fat 0.175g 23.137g Sunflower seed
Omega-6 - Eicosadienoic acid 0.002g 0g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Sunflower seed
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
92%
Tuna
156%
Sunflower seed
Minerals Daily Need Coverage Score
88%
Tuna
207%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 4.25g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 20)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $1.6)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.