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Sardine vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between Sardine and Sunflower seeds

  • Sardine is richer in Vitamin B12, yet Sunflower seeds are richer in Vitamin E, Copper, Vitamin B1, Vitamin B6, Manganese, Magnesium, Folate, and Fiber.
  • Daily need coverage for Vitamin B12 from Sardine is 373% higher.

Food types used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Seeds, sunflower seed kernels, dried.

Infographic

Sardine vs Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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 CalciumCalcium +389.7%
Contains more MagnesiumMagnesium +733.3%
Contains more PotassiumPotassium +62.5%
Contains more IronIron +79.8%
Contains more CopperCopper +867.7%
Contains more ZincZinc +281.7%
Contains more PhosphorusPhosphorus +34.7%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +1705.6%
~equal in Selenium ~53µg

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% 6.5% 41% 144% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin AVitamin A +116%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +36.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1624%
Contains more Vitamin B1Vitamin B1 +1750%
Contains more Vitamin B2Vitamin B2 +56.4%
Contains more Vitamin B3Vitamin B3 +58.9%
Contains more Vitamin B5Vitamin B5 +76%
Contains more Vitamin B6Vitamin B6 +705.4%
Contains more FolateFolate +2170%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 ProteinProtein +18.5%
Contains more WaterWater +1160.3%
Contains more OtherOther +42.6%
Contains more FatsFats +349.4%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated Fat: Sat. Fat 1.528 g
Monounsaturated Fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 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 -65.7%
Contains more Mono. FatMonounsaturated Fat +378.9%
Contains more Poly. FatPolyunsaturated fat +349.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Sunflower seeds Opinion
Calories 208kcal 584kcal Sunflower seeds
Protein 24.62g 20.78g Sardine
Fats 11.45g 51.46g Sunflower seeds
Vitamin C 0mg 1.4mg Sunflower seeds
Net carbs 0g 11.4g Sunflower seeds
Carbs 0g 20g Sunflower seeds
Cholesterol 142mg 0mg Sunflower seeds
Vitamin D 193IU 0IU Sardine
Magnesium 39mg 325mg Sunflower seeds
Calcium 382mg 78mg Sardine
Potassium 397mg 645mg Sunflower seeds
Iron 2.92mg 5.25mg Sunflower seeds
Sugar 0g 2.62g Sardine
Fiber 0g 8.6g Sunflower seeds
Copper 0.186mg 1.8mg Sunflower seeds
Zinc 1.31mg 5mg Sunflower seeds
Phosphorus 490mg 660mg Sunflower seeds
Sodium 307mg 9mg Sunflower seeds
Vitamin A 108IU 50IU Sardine
Vitamin A 32µg 3µg Sardine
Vitamin E 2.04mg 35.17mg Sunflower seeds
Vitamin D 4.8µg 0µg Sardine
Manganese 0.108mg 1.95mg Sunflower seeds
Selenium 52.7µg 53µg Sunflower seeds
Vitamin B1 0.08mg 1.48mg Sunflower seeds
Vitamin B2 0.227mg 0.355mg Sunflower seeds
Vitamin B3 5.245mg 8.335mg Sunflower seeds
Vitamin B5 0.642mg 1.13mg Sunflower seeds
Vitamin B6 0.167mg 1.345mg Sunflower seeds
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 0µg Sardine
Folate 10µg 227µg Sunflower seeds
Choline 75mg 55.1mg Sardine
Saturated Fat 1.528g 4.455g Sardine
Monounsaturated Fat 3.869g 18.528g Sunflower seeds
Polyunsaturated fat 5.148g 23.137g Sunflower seeds
Tryptophan 0.276mg 0.348mg Sunflower seeds
Threonine 1.079mg 0.928mg Sardine
Isoleucine 1.134mg 1.139mg Sunflower seeds
Leucine 2.001mg 1.659mg Sardine
Lysine 2.26mg 0.937mg Sardine
Methionine 0.729mg 0.494mg Sardine
Phenylalanine 0.961mg 1.169mg Sunflower seeds
Valine 1.268mg 1.315mg Sunflower seeds
Histidine 0.725mg 0.632mg Sardine
Omega-3 - EPA 0.473g 0.014g Sardine
Omega-3 - DHA 0.509g 0g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
124%
Sardine
146%
Sunflower seeds
Minerals Daily Need Coverage Score
94%
Sardine
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 298mg)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $5.4)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 2.927g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 20)
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.