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  6. Sea bass vs. Sunflower seeds

Sea bass vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between sea bass and sunflower seeds

  • Sea bass is richer in vitamin B12, yet sunflower seeds are richer in copper, vitamin B1, manganese, vitamin B6, magnesium, phosphorus, folate, iron, and zinc.
  • Daily need coverage for copper for sunflower seeds is 196% higher.
  • Sea bass has a lower glycemic index than sunflower seeds.

Food types used in this article are Fish, bass, striped, cooked, dry heat and Seeds, sunflower seed kernels, dried.

Infographic

Sea bass vs Sunflower seeds infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
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 +537.3%
Contains more CalciumCalcium +310.5%
Contains more PotassiumPotassium +96.6%
Contains more IronIron +386.1%
Contains more CopperCopper +4400%
Contains more ZincZinc +880.4%
Contains more PhosphorusPhosphorus +159.8%
Contains less SodiumSodium -89.8%
Contains more ManganeseManganese +10163.2%
Contains more SeleniumSelenium +13.2%

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.
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 0% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
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 +933.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1187%
Contains more Vitamin B2Vitamin B2 +859.5%
Contains more Vitamin B3Vitamin B3 +225.8%
Contains more Vitamin B5Vitamin B5 +30.6%
Contains more Vitamin B6Vitamin B6 +288.7%
Contains more FolateFolate +2170%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sea bass Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.04mg 1.8mg 196%
Vitamin B12 4.41µg 0µg 184%
Polyunsaturated fat 1.005g 23.137g 148%
Vitamin B1 0.115mg 1.48mg 114%
Manganese 0.019mg 1.95mg 84%
Vitamin B6 0.346mg 1.345mg 77%
Fats 2.99g 51.46g 75%
Magnesium 51mg 325mg 65%
Phosphorus 254mg 660mg 58%
Folate 10µg 227µg 54%
Iron 1.08mg 5.25mg 52%
Monounsaturated fat 0.846g 18.528g 44%
Zinc 0.51mg 5mg 41%
Vitamin B3 2.558mg 8.335mg 36%
Cholesterol 103mg 0mg 34%
Fiber 0g 8.6g 34%
Vitamin B2 0.037mg 0.355mg 24%
Calories 124kcal 584kcal 23%
Saturated fat 0.65g 4.455g 17%
Selenium 46.8µg 53µg 11%
Choline 55.1mg 10%
Potassium 328mg 645mg 9%
Carbs 0g 20g 7%
Calcium 19mg 78mg 6%
Vitamin B5 0.865mg 1.13mg 5%
Protein 22.73g 20.78g 4%
Vitamin A 31µg 3µg 3%
Sodium 88mg 9mg 3%
Vitamin C 0mg 1.4mg 2%
Net carbs 0g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.255mg 0.348mg 0%
Threonine 0.997mg 0.928mg 0%
Isoleucine 1.047mg 1.139mg 0%
Leucine 1.848mg 1.659mg 0%
Lysine 2.088mg 0.937mg 0%
Methionine 0.673mg 0.494mg 0%
Phenylalanine 0.887mg 1.169mg 0%
Valine 1.171mg 1.315mg 0%
Histidine 0.669mg 0.632mg 0%
Omega-3 - EPA 0.217g 0.014g N/A
Omega-3 - DHA 0.75g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 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 +1451%
Contains more FatsFats +1621.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +229.3%
~equal in Protein ~20.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 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 -85.4%
Contains more Mono. FatMonounsaturated fat +2090.1%
Contains more Poly. FatPolyunsaturated fat +2202.2%

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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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.