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  6. Fish sauce vs. Sunflower seeds

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

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A recap on differences between fish sauce and sunflower seeds

  • Sunflower seeds are higher than fish sauce in vitamin E, copper, vitamin B1, phosphorus, selenium, manganese, vitamin B6, iron, and folate.
  • Fish sauce covers your daily sodium needs 341% more than sunflower seeds.
  • The amount of sodium in sunflower seeds is lower.
  • The glycemic index of fish sauce is lower.

Food varieties used in this article are Sauce, fish, ready-to-serve and Seeds, sunflower seed kernels, dried.

Infographic

Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
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 +85.7%
Contains more CalciumCalcium +81.4%
Contains more PotassiumPotassium +124%
Contains more IronIron +573.1%
Contains more CopperCopper +3500%
Contains more ZincZinc +2400%
Contains more PhosphorusPhosphorus +9328.6%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +736.9%
Contains more SeleniumSelenium +482.4%

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
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 +33.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +180%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +12233.3%
Contains more Vitamin B2Vitamin B2 +522.8%
Contains more Vitamin B3Vitamin B3 +260.4%
Contains more Vitamin B5Vitamin B5 +857.6%
Contains more Vitamin B6Vitamin B6 +239.6%
Contains more FolateFolate +345.1%
Contains more CholineCholine +317.4%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Fish sauce Sunflower seeds DV% diff.
Sodium 7851mg 9mg 341%
Vitamin E 0mg 35.17mg 234%
Copper 0.05mg 1.8mg 194%
Polyunsaturated fat 0.003g 23.137g 154%
Vitamin B1 0.012mg 1.48mg 122%
Phosphorus 7mg 660mg 93%
Selenium 9.1µg 53µg 80%
Fats 0.01g 51.46g 79%
Manganese 0.233mg 1.95mg 75%
Vitamin B6 0.396mg 1.345mg 73%
Iron 0.78mg 5.25mg 56%
Monounsaturated fat 0.002g 18.528g 46%
Zinc 0.2mg 5mg 44%
Folate 51µg 227µg 44%
Vitamin B3 2.313mg 8.335mg 38%
Magnesium 175mg 325mg 36%
Fiber 0g 8.6g 34%
Protein 5.06g 20.78g 31%
Calories 35kcal 584kcal 27%
Vitamin B2 0.057mg 0.355mg 23%
Vitamin B5 0.118mg 1.13mg 20%
Vitamin B12 0.48µg 0µg 20%
Saturated fat 0.003g 4.455g 20%
Potassium 288mg 645mg 11%
Choline 13.2mg 55.1mg 8%
Carbs 3.64g 20g 5%
Calcium 43mg 78mg 4%
Vitamin C 0.5mg 1.4mg 1%
Net carbs 3.64g 11.4g N/A
Sugar 3.64g 2.62g N/A
Vitamin A 4µg 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 0.001g 0.014g N/A
Omega-3 - DHA 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 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 +1402.5%
Contains more OtherOther +567.3%
Contains more ProteinProtein +310.7%
Contains more FatsFats +514500%
Contains more CarbsCarbs +449.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 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 -99.9%
Contains more Mono. FatMonounsaturated fat +926300%
Contains more Poly. FatPolyunsaturated fat +771133.3%

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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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.