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Sardine vs. Sunflower seed — In-Depth Nutrition Comparison

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The main differences between Sardine and Sunflower seed

  • Sardine is richer in Vitamin B12, yet Sunflower seed is 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 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 +389.7%
Contains more Iron +79.8%
Contains more Magnesium +733.3%
Contains more Phosphorus +34.7%
Contains more Potassium +62.5%
Contains less Sodium -97.1%
Contains more Zinc +281.7%
Contains more Copper +867.7%
Contains more Manganese +1705.6%
Equal in Selenium - 53
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +389.7%
Contains more Iron +79.8%
Contains more Magnesium +733.3%
Contains more Phosphorus +34.7%
Contains more Potassium +62.5%
Contains less Sodium -97.1%
Contains more Zinc +281.7%
Contains more Copper +867.7%
Contains more Manganese +1705.6%
Equal in Selenium - 53

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 A +116%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +1624%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1750%
Contains more Vitamin B2 +56.4%
Contains more Vitamin B3 +58.9%
Contains more Vitamin B5 +76%
Contains more Vitamin B6 +705.4%
Contains more Folate +2170%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin A +116%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +1624%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1750%
Contains more Vitamin B2 +56.4%
Contains more Vitamin B3 +58.9%
Contains more Vitamin B5 +76%
Contains more Vitamin B6 +705.4%
Contains more Folate +2170%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +18.5%
Contains more Water +1160.3%
Contains more Other +42.6%
Contains more Fats +349.4%
Contains more Carbs +∞%
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 Protein +18.5%
Contains more Water +1160.3%
Contains more Other +42.6%
Contains more Fats +349.4%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -65.7%
Contains more Monounsaturated Fat +378.9%
Contains more Polyunsaturated fat +349.4%
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -65.7%
Contains more Monounsaturated Fat +378.9%
Contains more Polyunsaturated 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 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 Sardine Sunflower seed Opinion
Net carbs 0g 11.4g Sunflower seed
Protein 24.62g 20.78g Sardine
Fats 11.45g 51.46g Sunflower seed
Carbs 0g 20g Sunflower seed
Calories 208kcal 584kcal Sunflower seed
Sugar 0g 2.62g Sardine
Fiber 0g 8.6g Sunflower seed
Calcium 382mg 78mg Sardine
Iron 2.92mg 5.25mg Sunflower seed
Magnesium 39mg 325mg Sunflower seed
Phosphorus 490mg 660mg Sunflower seed
Potassium 397mg 645mg Sunflower seed
Sodium 307mg 9mg Sunflower seed
Zinc 1.31mg 5mg Sunflower seed
Copper 0.186mg 1.8mg Sunflower seed
Manganese 0.108mg 1.95mg Sunflower seed
Selenium 52.7µg 53µg Sunflower seed
Vitamin A 108IU 50IU Sardine
Vitamin A RAE 32µg 3µg Sardine
Vitamin E 2.04mg 35.17mg Sunflower seed
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.08mg 1.48mg Sunflower seed
Vitamin B2 0.227mg 0.355mg Sunflower seed
Vitamin B3 5.245mg 8.335mg Sunflower seed
Vitamin B5 0.642mg 1.13mg Sunflower seed
Vitamin B6 0.167mg 1.345mg Sunflower seed
Folate 10µg 227µg Sunflower seed
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 0µg Sardine
Tryptophan 0.276mg 0.348mg Sunflower seed
Threonine 1.079mg 0.928mg Sardine
Isoleucine 1.134mg 1.139mg Sunflower seed
Leucine 2.001mg 1.659mg Sardine
Lysine 2.26mg 0.937mg Sardine
Methionine 0.729mg 0.494mg Sardine
Phenylalanine 0.961mg 1.169mg Sunflower seed
Valine 1.268mg 1.315mg Sunflower seed
Histidine 0.725mg 0.632mg Sardine
Cholesterol 142mg 0mg Sunflower seed
Saturated Fat 1.528g 4.455g Sardine
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0.014g Sardine
Monounsaturated Fat 3.869g 18.528g Sunflower seed
Polyunsaturated fat 5.148g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine 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
131%
Sardine
156%
Sunflower seed
Minerals Daily Need Coverage Score
94%
Sardine
207%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 298mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 142mg)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $5.4)
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?
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)

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 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.