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  6. Cod vs. Sunflower seeds

Cod vs. Sunflower seeds — In-Depth Nutrition Comparison

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Differences between cod and sunflower seeds

  • Cod has more vitamin B5, while sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, phosphorus, iron, and folate.
  • Cod's daily need coverage for vitamin B5 is 3037% higher.
  • Cod has a lower glycemic index. The glycemic index of cod is 0, while the glycemic index of sunflower seeds is 20.

The food types used in this comparison are Fish, cod, Atlantic, raw and Seeds, sunflower seed kernels, dried.

Infographic

Cod vs Sunflower seeds 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.
Cod
Cod
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +915.6%
Contains more CalciumCalcium +387.5%
Contains more PotassiumPotassium +56.2%
Contains more IronIron +1281.6%
Contains more CopperCopper +6328.6%
Contains more ZincZinc +1011.1%
Contains more PhosphorusPhosphorus +225.1%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +12900%
Contains more SeleniumSelenium +60.1%

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.
Cod
Cod
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +13439.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +18.3%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin EVitamin E +5395.3%
Contains more Vitamin B1Vitamin B1 +1847.4%
Contains more Vitamin B2Vitamin B2 +446.2%
Contains more Vitamin B3Vitamin B3 +304%
Contains more Vitamin B6Vitamin B6 +449%
Contains more FolateFolate +3142.9%

All nutrients comparison - raw data values

Nutrient Cod Sunflower seeds DV% diff.
Vitamin B5 153mg 1.13mg 3037%
Vitamin E 0.64mg 35.17mg 230%
Copper 0.028mg 1.8mg 197%
Polyunsaturated fat 0.231g 23.137g 153%
Vitamin B1 0.076mg 1.48mg 117%
Vitamin B6 0.245mg 1.345mg 85%
Manganese 0.015mg 1.95mg 84%
Fats 0.67g 51.46g 78%
Magnesium 32mg 325mg 70%
Phosphorus 203mg 660mg 65%
Iron 0.38mg 5.25mg 61%
Folate 7µg 227µg 55%
Monounsaturated fat 0.094g 18.528g 46%
Zinc 0.45mg 5mg 41%
Vitamin B3 2.063mg 8.335mg 39%
Vitamin B12 0.91µg 0µg 38%
Selenium 33.1µg 53µg 36%
Fiber 0g 8.6g 34%
Calories 82kcal 584kcal 25%
Vitamin B2 0.065mg 0.355mg 22%
Saturated fat 0.131g 4.455g 20%
Cholesterol 43mg 0mg 14%
Potassium 413mg 645mg 7%
Carbs 0g 20g 7%
Protein 17.81g 20.78g 6%
Calcium 16mg 78mg 6%
Vitamin D 36IU 0IU 5%
Vitamin D 0.9µg 0µg 5%
Sodium 54mg 9mg 2%
Choline 65.2mg 55.1mg 2%
Vitamin A 12µg 3µg 1%
Vitamin C 1mg 1.4mg 0%
Net carbs 0g 11.4g N/A
Sugar 0g 2.62g N/A
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.199mg 0.348mg 0%
Threonine 0.781mg 0.928mg 0%
Isoleucine 0.821mg 1.139mg 0%
Leucine 1.447mg 1.659mg 0%
Lysine 1.635mg 0.937mg 0%
Methionine 0.527mg 0.494mg 0%
Phenylalanine 0.695mg 1.169mg 0%
Valine 0.917mg 1.315mg 0%
Histidine 0.524mg 0.632mg 0%
Omega-3 - EPA 0.064g 0.014g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - DPA 0.01g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 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 WaterWater +1617.1%
Contains more ProteinProtein +16.7%
Contains more FatsFats +7580.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +910%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +19610.6%
Contains more Poly. FatPolyunsaturated fat +9916%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
  2. Sunflower seeds - 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.