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  6. Fish soup vs. Sunflower seeds

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

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Significant differences between fish soup and sunflower seeds

  • The amount of vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate in sunflower seeds is higher than in fish soup.
  • Sunflower seeds cover your daily vitamin E needs 233% more than fish soup.

Specific food types used in this comparison are Soup, stock, fish, home-prepared and Seeds, sunflower seed kernels, dried.

Infographic

Fish soup 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 5% 0.9% 13% 0.38% 19% 1.6% 24% 20% 6.8% 5.5%
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 +4542.9%
Contains more CalciumCalcium +2500%
Contains more PotassiumPotassium +347.9%
Contains more IronIron +52400%
Contains more CopperCopper +3003.4%
Contains more ZincZinc +8233.3%
Contains more PhosphorusPhosphorus +1078.6%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +3650%
Contains more SeleniumSelenium +5200%

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 0.33% 0.67% 3.4% 0% 8.3% 18% 22% 20% 8.5% 86% 0% 1.5% 3.8%
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 B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +20588.2%
Contains more Vitamin B1Vitamin B1 +4384.8%
Contains more Vitamin B2Vitamin B2 +367.1%
Contains more Vitamin B3Vitamin B3 +602.8%
Contains more Vitamin B5Vitamin B5 +243.5%
Contains more Vitamin B6Vitamin B6 +3535.1%
Contains more FolateFolate +11250%
Contains more CholineCholine +687.1%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Fish soup Sunflower seeds DV% diff.
Vitamin E 0.17mg 35.17mg 233%
Copper 0.058mg 1.8mg 194%
Polyunsaturated fat 0.138g 23.137g 153%
Vitamin B1 0.033mg 1.48mg 121%
Vitamin B6 0.037mg 1.345mg 101%
Selenium 1µg 53µg 95%
Phosphorus 56mg 660mg 86%
Manganese 0.052mg 1.95mg 83%
Fats 0.81g 51.46g 78%
Magnesium 7mg 325mg 76%
Iron 0.01mg 5.25mg 66%
Folate 2µg 227µg 56%
Monounsaturated fat 0.236g 18.528g 46%
Vitamin B3 1.186mg 8.335mg 45%
Zinc 0.06mg 5mg 45%
Protein 2.26g 20.78g 37%
Fiber 0g 8.6g 34%
Vitamin B12 0.69µg 0µg 29%
Calories 16kcal 584kcal 28%
Vitamin B2 0.076mg 0.355mg 21%
Saturated fat 0.203g 4.455g 19%
Vitamin B5 0.329mg 1.13mg 16%
Potassium 144mg 645mg 15%
Choline 7mg 55.1mg 9%
Calcium 3mg 78mg 8%
Carbs 0g 20g 7%
Sodium 156mg 9mg 6%
Vitamin C 0.1mg 1.4mg 1%
Net carbs 0g 11.4g N/A
Cholesterol 1mg 0mg 0%
Sugar 0g 2.62g N/A
Vitamin A 2µg 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 0.035g 0.014g N/A
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - DPA 0.017g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 97%
Protein: 2.26 g
Fats: 0.81 g
Carbs: 0 g
Water: 96.6 g
Other: 0.33 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 +1942.3%
Contains more ProteinProtein +819.5%
Contains more FatsFats +6253.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +818.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 41% 24%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.236 g
Polyunsaturated fat: Poly. Fat 0.138 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 -95.4%
Contains more Mono. FatMonounsaturated fat +7750.8%
Contains more Poly. FatPolyunsaturated fat +16665.9%

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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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172885/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.