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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 Vitamin B12, Iron, and Choline, while Sunflower seed is higher in Vitamin E , Copper, Vitamin B1, Manganese, and Vitamin B6.
  • Caviar covers your daily need of Vitamin B12 833% more than Sunflower seed.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +252.6%
Contains more Iron +126.3%
Contains more Selenium +23.6%
Contains more Phosphorus +85.4%
Contains more Potassium +256.4%
Contains less Sodium -99.4%
Contains more Zinc +426.3%
Contains more Copper +1536.4%
Contains more Manganese +3800%
Equal in Magnesium - 325
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 83% 446% 215% 153% 16% 196% 26% 37% 7% 358%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +252.6%
Contains more Iron +126.3%
Contains more Selenium +23.6%
Contains more Phosphorus +85.4%
Contains more Potassium +256.4%
Contains less Sodium -99.4%
Contains more Zinc +426.3%
Contains more Copper +1536.4%
Contains more Manganese +3800%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Caviar
7
:
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 Choline +790.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +1760.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +678.9%
Contains more Vitamin B3 +6845.8%
Contains more Vitamin B6 +320.3%
Contains more Folate +354%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 55% 38% 87% 0% 48% 144% 3% 210% 74% 38% 2500% 268% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 31% 0%
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 Choline +790.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +1760.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +678.9%
Contains more Vitamin B3 +6845.8%
Contains more Vitamin B6 +320.3%
Contains more Folate +354%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +18.4%
Contains more Water +904.2%
Contains more Other +98%
Contains more Fats +187.5%
Contains more Carbs +400%
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 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 +18.4%
Contains more Water +904.2%
Contains more Other +98%
Contains more Fats +187.5%
Contains more Carbs +400%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +300.1%
Contains more Polyunsaturated fat +212.5%
Equal in Saturated Fat - 4.455
25% 29% 46%
Saturated Fat: 4.06 g
Monounsaturated Fat: 4.631 g
Polyunsaturated fat: 7.405 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains more Monounsaturated Fat +300.1%
Contains more Polyunsaturated fat +212.5%
Equal in Saturated Fat - 4.455

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Caviar Sunflower seed
Lower in Sodium ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Caviar Sunflower seed Opinion
Net carbs 4g 11.4g Sunflower seed
Protein 24.6g 20.78g Caviar
Fats 17.9g 51.46g Sunflower seed
Carbs 4g 20g Sunflower seed
Calories 264kcal 584kcal Sunflower seed
Sugar 0g 2.62g Caviar
Fiber 0g 8.6g Sunflower seed
Calcium 275mg 78mg Caviar
Iron 11.88mg 5.25mg Caviar
Magnesium 300mg 325mg Sunflower seed
Phosphorus 356mg 660mg Sunflower seed
Potassium 181mg 645mg Sunflower seed
Sodium 1500mg 9mg Sunflower seed
Zinc 0.95mg 5mg Sunflower seed
Copper 0.11mg 1.8mg Sunflower seed
Manganese 0.05mg 1.95mg Sunflower seed
Selenium 65.5µg 53µg Caviar
Vitamin A 905IU 50IU Caviar
Vitamin A RAE 271µg 3µg Caviar
Vitamin E 1.89mg 35.17mg Sunflower seed
Vitamin D 117IU 0IU Caviar
Vitamin D 2.9µg 0µg Caviar
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.19mg 1.48mg Sunflower seed
Vitamin B2 0.62mg 0.355mg Caviar
Vitamin B3 0.12mg 8.335mg Sunflower seed
Vitamin B5 3.5mg 1.13mg Caviar
Vitamin B6 0.32mg 1.345mg Sunflower seed
Folate 50µg 227µg Sunflower seed
Vitamin B12 20µg 0µg Caviar
Choline 490.9mg 55.1mg Caviar
Vitamin K 0.6µg 0µg Caviar
Tryptophan 0.323mg 0.348mg Sunflower seed
Threonine 1.263mg 0.928mg Caviar
Isoleucine 1.035mg 1.139mg Sunflower seed
Leucine 2.133mg 1.659mg Caviar
Lysine 1.834mg 0.937mg Caviar
Methionine 0.646mg 0.494mg Caviar
Phenylalanine 1.071mg 1.169mg Sunflower seed
Valine 1.263mg 1.315mg Sunflower seed
Histidine 0.649mg 0.632mg Caviar
Cholesterol 588mg 0mg Sunflower seed
Saturated Fat 4.06g 4.455g Caviar
Omega-3 - DHA 3.8g 0g Caviar
Omega-3 - EPA 2.741g 0.014g Caviar
Omega-3 - DPA 0.229g 0g Caviar
Monounsaturated Fat 4.631g 18.528g Sunflower seed
Polyunsaturated fat 7.405g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caviar 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
266%
Caviar
146%
Sunflower seed
Minerals Daily Need Coverage Score
153%
Caviar
207%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 1491mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 588mg)
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.

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. 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.