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  6. Fish oil vs. Sunflower seeds

Fish oil vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the main differences between fish oil and sunflower seeds?

  • Fish oil has less copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, and iron than sunflower seeds.
  • Fish oil's daily need coverage for cholesterol is 255% higher.
  • Fish oil has 5 times more saturated fat than sunflower seeds. Fish oil has 21.29g of saturated fat, while sunflower seeds have 4.455g.
  • Sunflower seeds contain less cholesterol.
  • Fish oil has a lower glycemic index than sunflower seeds.

We used Fish oil, herring and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Fish oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Fish oil Sunflower seeds DV% diff.
Cholesterol 766mg 0mg 255%
Vitamin E 35.17mg 234%
Copper 0mg 1.8mg 200%
Vitamin B1 0mg 1.48mg 123%
Vitamin B6 0mg 1.345mg 103%
Selenium 0µg 53µg 96%
Monounsaturated fat 56.564g 18.528g 95%
Phosphorus 0mg 660mg 94%
Manganese 0mg 1.95mg 85%
Saturated fat 21.29g 4.455g 77%
Magnesium 0mg 325mg 77%
Fats 100g 51.46g 75%
Iron 0mg 5.25mg 66%
Folate 0µg 227µg 57%
Vitamin B3 0mg 8.335mg 52%
Polyunsaturated fat 15.604g 23.137g 50%
Zinc 0mg 5mg 45%
Protein 0g 20.78g 42%
Fiber 0g 8.6g 34%
Vitamin B2 0mg 0.355mg 27%
Vitamin B5 0mg 1.13mg 23%
Potassium 0mg 645mg 19%
Calories 902kcal 584kcal 16%
Choline 55.1mg 10%
Calcium 0mg 78mg 8%
Carbs 0g 20g 7%
Vitamin C 0mg 1.4mg 2%
Net carbs 0g 11.4g N/A
Sugar 2.62g N/A
Sodium 0mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 6.273g 0.014g N/A
Omega-3 - DHA 4.206g 0g N/A
Omega-3 - DPA 0.619g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +94.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 61% 17%
Saturated fat: Sat. Fat 21.29 g
Monounsaturated fat: Mono. Fat 56.564 g
Polyunsaturated fat: Poly. Fat 15.604 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 more Mono. FatMonounsaturated fat +205.3%
Contains less Sat. FatSaturated fat -79.1%
Contains more Poly. FatPolyunsaturated fat +48.3%

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/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.