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Caviar vs Sunflower seed - In-Depth Nutrition Comparison

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How are Caviar and Sunflower seed different?

  • Caviar is richer in Iron, and Choline, while Sunflower seed is higher in Vitamin B12, Vitamin E , Copper, Vitamin B1, Manganese, and Vitamin B6.
  • Caviar covers your daily need of Vitamin B12 833% more than Sunflower seed.
  • Caviar contains 167 times more Sodium than Sunflower seed. Caviar contains 1500mg of Sodium, while Sunflower seed contains 9mg.

Fish, caviar, black and red, granular and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Caviar vs Sunflower seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Caviar
2
:
Contains more Iron +126.3%
Contains more Calcium +252.6%
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%
Equal in Magnesium - 325
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 446% 83% 16% 215% 37% 26% 153% 196%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Contains more Iron +126.3%
Contains more Calcium +252.6%
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%
Equal in Magnesium - 325

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
Caviar
6
:
Contains more Vitamin A +1710%
Contains more Vitamin D +∞%
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 Folate +354%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 55% 38% 87% 48% 144% 3% 210% 74% 2500% 2% 38%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Contains more Vitamin A +1710%
Contains more Vitamin D +∞%
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 Folate +354%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
266
Caviar
156
Sunflower seed
Mineral Summary Score
146
Caviar
191
Sunflower seed

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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Caviar Sunflower seed
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caviar Sunflower seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 is lower in Sugar?
Caviar
Caviar is lower in Sugar (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 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.
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.

All nutrients comparison - raw data values

Nutrient Caviar Sunflower seed Opinion
Calories 264 584 Sunflower seed
Protein 24.6 20.78 Caviar
Fats 17.9 51.46 Sunflower seed
Vitamin C 0 1.4 Sunflower seed
Carbs 4 20 Sunflower seed
Cholesterol 588 0 Sunflower seed
Vitamin D 117 0 Caviar
Iron 11.88 5.25 Caviar
Calcium 275 78 Caviar
Potassium 181 645 Sunflower seed
Magnesium 300 325 Sunflower seed
Sugar 0 2.62 Caviar
Fiber 0 8.6 Sunflower seed
Copper 0.11 1.8 Sunflower seed
Zinc 0.95 5 Sunflower seed
Starch
Phosphorus 356 660 Sunflower seed
Sodium 1500 9 Sunflower seed
Vitamin A 905 50 Caviar
Vitamin E 1.89 35.17 Sunflower seed
Vitamin D 2.9 0 Caviar
Vitamin B1 0.19 1.48 Sunflower seed
Vitamin B2 0.62 0.355 Caviar
Vitamin B3 0.12 8.335 Sunflower seed
Vitamin B5 3.5 1.13 Caviar
Vitamin B6 0.32 1.345 Sunflower seed
Vitamin B12 20 0 Caviar
Vitamin K 0.6 0 Caviar
Folate 50 227 Sunflower seed
Trans Fat
Saturated Fat 4.06 4.455 Caviar
Monounsaturated Fat 4.631 18.528 Sunflower seed
Polyunsaturated fat 7.405 23.137 Sunflower seed
Tryptophan 0.323 0.348 Sunflower seed
Threonine 1.263 0.928 Caviar
Isoleucine 1.035 1.139 Sunflower seed
Leucine 2.133 1.659 Caviar
Lysine 1.834 0.937 Caviar
Methionine 0.646 0.494 Caviar
Phenylalanine 1.071 1.169 Sunflower seed
Valine 1.263 1.315 Sunflower seed
Histidine 0.649 0.632 Caviar
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.