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  6. Salmon raw vs. Sunflower seeds

Salmon raw vs. Sunflower seeds — In-Depth Nutrition Comparison

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Important differences between salmon raw and sunflower seeds

  • Salmon raw has more vitamin B12; however, sunflower seeds have more copper, vitamin B1, manganese, magnesium, phosphorus, iron, folate, vitamin B6, and zinc.
  • Sunflower seeds' daily need coverage for copper is 172% more.
  • Sunflower seeds have a higher glycemic index than salmon raw.

The food varieties used in the comparison are Fish, salmon, Atlantic, wild, raw and Seeds, sunflower seed kernels, dried.

Infographic

Salmon raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 +1020.7%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +31.6%
Contains more IronIron +556.3%
Contains more CopperCopper +620%
Contains more ZincZinc +681.3%
Contains more PhosphorusPhosphorus +230%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +12087.5%
Contains more SeleniumSelenium +45.2%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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 +300%
Contains more Vitamin B5Vitamin B5 +47.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +554.9%
Contains more Vitamin B6Vitamin B6 +64.4%
Contains more FolateFolate +808%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.355mg
~equal in Vitamin B3 ~8.335mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.25mg 1.8mg 172%
Polyunsaturated fat 2.539g 23.137g 137%
Vitamin B12 3.18µg 0µg 133%
Vitamin B1 0.226mg 1.48mg 105%
Manganese 0.016mg 1.95mg 84%
Magnesium 29mg 325mg 70%
Fats 6.34g 51.46g 69%
Phosphorus 200mg 660mg 66%
Iron 0.8mg 5.25mg 56%
Folate 25µg 227µg 51%
Monounsaturated fat 2.103g 18.528g 41%
Vitamin B6 0.818mg 1.345mg 41%
Zinc 0.64mg 5mg 40%
Fiber 0g 8.6g 34%
Selenium 36.5µg 53µg 30%
Calories 142kcal 584kcal 22%
Cholesterol 55mg 0mg 18%
Saturated fat 0.981g 4.455g 16%
Vitamin B5 1.664mg 1.13mg 11%
Choline 55.1mg 10%
Calcium 12mg 78mg 7%
Carbs 0g 20g 7%
Potassium 490mg 645mg 5%
Vitamin B3 7.86mg 8.335mg 3%
Vitamin B2 0.38mg 0.355mg 2%
Protein 19.84g 20.78g 2%
Sodium 44mg 9mg 2%
Vitamin C 0mg 1.4mg 2%
Vitamin A 12µg 3µg 1%
Net carbs 0g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.222mg 0.348mg 0%
Threonine 0.87mg 0.928mg 0%
Isoleucine 0.914mg 1.139mg 0%
Leucine 1.613mg 1.659mg 0%
Lysine 1.822mg 0.937mg 0%
Methionine 0.587mg 0.494mg 0%
Phenylalanine 0.775mg 1.169mg 0%
Valine 1.022mg 1.315mg 0%
Histidine 0.584mg 0.632mg 0%
Omega-3 - EPA 0.321g 0.014g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +1348.2%
Contains more OtherOther +75.6%
Contains more FatsFats +711.7%
Contains more CarbsCarbs +∞%
~equal in Protein ~20.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 -78%
Contains more Mono. FatMonounsaturated fat +781%
Contains more Poly. FatPolyunsaturated fat +811.3%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.