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  6. Fish, tuna, light, canned in oil, without salt, drained solids vs. Sunflower seeds

Fish, tuna, light, canned in oil, without salt, drained solids vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are fish, tuna, light, canned in oil, without salt, drained solids and sunflower seeds different?

  • Fish, tuna, light, canned in oil, without salt, drained solids is higher in vitamin B12 and selenium; however, sunflower seeds are richer in copper, vitamin B1, vitamin B6, manganese, magnesium, folate, phosphorus, and iron.
  • Daily need coverage for copper for sunflower seeds is 192% higher.

Fish, tuna, light, canned in oil, without salt, drained solids and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Fish, tuna, light, canned in oil, without salt, drained solids 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 22% 3.9% 18% 52% 24% 25% 133% 6.5% 2% 415%
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 SeleniumSelenium +43.4%
Contains more MagnesiumMagnesium +948.4%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +211.6%
Contains more IronIron +277.7%
Contains more CopperCopper +2435.2%
Contains more ZincZinc +455.6%
Contains more PhosphorusPhosphorus +112.2%
Contains less SodiumSodium -82%
Contains more ManganeseManganese +12900%

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% 9.5% 28% 233% 22% 25% 275% 0% 3.8% 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 B3Vitamin B3 +48.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3794.7%
Contains more Vitamin B2Vitamin B2 +195.8%
Contains more Vitamin B5Vitamin B5 +205.4%
Contains more Vitamin B6Vitamin B6 +1122.7%
Contains more FolateFolate +4440%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Fish, tuna, light, canned in oil, without salt, drained solids Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.071mg 1.8mg 192%
Polyunsaturated fat 2.885g 23.137g 135%
Vitamin B1 0.038mg 1.48mg 120%
Vitamin B6 0.11mg 1.345mg 95%
Vitamin B12 2.2µg 0µg 92%
Manganese 0.015mg 1.95mg 84%
Magnesium 31mg 325mg 70%
Fats 8.21g 51.46g 67%
Folate 5µg 227µg 56%
Phosphorus 311mg 660mg 50%
Iron 1.39mg 5.25mg 48%
Selenium 76µg 53µg 42%
Monounsaturated fat 2.949g 18.528g 39%
Zinc 0.9mg 5mg 37%
Fiber 0g 8.6g 34%
Vitamin B3 12.4mg 8.335mg 25%
Calories 198kcal 584kcal 19%
Vitamin B2 0.12mg 0.355mg 18%
Protein 29.13g 20.78g 17%
Vitamin B5 0.37mg 1.13mg 15%
Potassium 207mg 645mg 13%
Saturated fat 1.534g 4.455g 13%
Choline 55.1mg 10%
Calcium 13mg 78mg 7%
Carbs 0g 20g 7%
Cholesterol 18mg 0mg 6%
Vitamin C 0mg 1.4mg 2%
Sodium 50mg 9mg 2%
Net carbs 0g 11.4g N/A
Sugar 2.62g N/A
Vitamin A 3µg 0%
Tryptophan 0.326mg 0.348mg 0%
Threonine 1.277mg 0.928mg 0%
Isoleucine 1.342mg 1.139mg 0%
Leucine 2.368mg 1.659mg 0%
Lysine 2.675mg 0.937mg 0%
Methionine 0.862mg 0.494mg 0%
Phenylalanine 1.137mg 1.169mg 0%
Valine 1.501mg 1.315mg 0%
Histidine 0.858mg 0.632mg 0%
Omega-3 - EPA 0.027g 0.014g N/A
Omega-3 - DHA 0.101g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 8% 60% 3%
Protein: 29.13 g
Fats: 8.21 g
Carbs: 0 g
Water: 59.83 g
Other: 2.83 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 +40.2%
Contains more WaterWater +1164.9%
Contains more FatsFats +526.8%
Contains more CarbsCarbs +∞%
~equal in Other ~3.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 40% 39%
Saturated fat: Sat. Fat 1.534 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 2.885 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 -65.6%
Contains more Mono. FatMonounsaturated fat +528.3%
Contains more Poly. FatPolyunsaturated fat +702%

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, tuna, light, canned in oil, without salt, drained solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174227/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.