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

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Important differences between Salmon raw and Sunflower seed

  • Salmon raw has more Vitamin B12, however, Sunflower seed has more Copper, Vitamin B1, Manganese, Magnesium, Phosphorus, Iron, Folate, Vitamin B6, and Zinc.
  • Sunflower seed's daily need coverage for Copper is 172% more.

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

Infographic

Salmon raw vs Sunflower seed 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.
Contains more Calcium +550%
Contains more Iron +556.3%
Contains more Magnesium +1020.7%
Contains more Phosphorus +230%
Contains more Potassium +31.6%
Contains less Sodium -79.5%
Contains more Zinc +681.3%
Contains more Copper +620%
Contains more Manganese +12087.5%
Contains more Selenium +45.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +550%
Contains more Iron +556.3%
Contains more Magnesium +1020.7%
Contains more Phosphorus +230%
Contains more Potassium +31.6%
Contains less Sodium -79.5%
Contains more Zinc +681.3%
Contains more Copper +620%
Contains more Manganese +12087.5%
Contains more Selenium +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.
:
Contains more Vitamin B5 +47.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +25%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +554.9%
Contains more Vitamin B6 +64.4%
Contains more Folate +808%
Equal in Vitamin B2 - 0.355
Equal in Vitamin B3 - 8.335
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% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0% 0%
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 B5 +47.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +25%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +554.9%
Contains more Vitamin B6 +64.4%
Contains more Folate +808%
Equal in Vitamin B2 - 0.355
Equal in Vitamin B3 - 8.335

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1348.2%
Contains more Other +75.6%
Contains more Fats +711.7%
Contains more Carbs +∞%
Equal in Protein - 20.78
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 Water +1348.2%
Contains more Other +75.6%
Contains more Fats +711.7%
Contains more Carbs +∞%
Equal in Protein - 20.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -78%
Contains more Monounsaturated Fat +781%
Contains more Polyunsaturated fat +811.3%
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -78%
Contains more Monounsaturated Fat +781%
Contains more Polyunsaturated fat +811.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Sunflower seed
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Salmon raw Sunflower seed Opinion
Net carbs 0g 11.4g Sunflower seed
Protein 19.84g 20.78g Sunflower seed
Fats 6.34g 51.46g Sunflower seed
Carbs 0g 20g Sunflower seed
Calories 142kcal 584kcal Sunflower seed
Sugar 2.62g Salmon raw
Fiber 0g 8.6g Sunflower seed
Calcium 12mg 78mg Sunflower seed
Iron 0.8mg 5.25mg Sunflower seed
Magnesium 29mg 325mg Sunflower seed
Phosphorus 200mg 660mg Sunflower seed
Potassium 490mg 645mg Sunflower seed
Sodium 44mg 9mg Sunflower seed
Zinc 0.64mg 5mg Sunflower seed
Copper 0.25mg 1.8mg Sunflower seed
Manganese 0.016mg 1.95mg Sunflower seed
Selenium 36.5µg 53µg Sunflower seed
Vitamin A 40IU 50IU Sunflower seed
Vitamin A RAE 12µg 3µg Salmon raw
Vitamin E 35.17mg Sunflower seed
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.226mg 1.48mg Sunflower seed
Vitamin B2 0.38mg 0.355mg Salmon raw
Vitamin B3 7.86mg 8.335mg Sunflower seed
Vitamin B5 1.664mg 1.13mg Salmon raw
Vitamin B6 0.818mg 1.345mg Sunflower seed
Folate 25µg 227µg Sunflower seed
Vitamin B12 3.18µg 0µg Salmon raw
Choline 55.1mg Sunflower seed
Tryptophan 0.222mg 0.348mg Sunflower seed
Threonine 0.87mg 0.928mg Sunflower seed
Isoleucine 0.914mg 1.139mg Sunflower seed
Leucine 1.613mg 1.659mg Sunflower seed
Lysine 1.822mg 0.937mg Salmon raw
Methionine 0.587mg 0.494mg Salmon raw
Phenylalanine 0.775mg 1.169mg Sunflower seed
Valine 1.022mg 1.315mg Sunflower seed
Histidine 0.584mg 0.632mg Sunflower seed
Cholesterol 55mg 0mg Sunflower seed
Saturated Fat 0.981g 4.455g Salmon raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0.014g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 18.528g Sunflower seed
Polyunsaturated fat 2.539g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
77%
Salmon raw
146%
Sunflower seed
Minerals Daily Need Coverage Score
49%
Salmon raw
207%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 55mg)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $11.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 3.474g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 20)

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 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.