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Halibut raw vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between halibut raw and sunflower seeds

  • Halibut raw is richer in vitamin D, yet sunflower seeds are richer in vitamin E, copper, vitamin B1, manganese, magnesium, vitamin B6, phosphorus, iron, and folate.
  • Daily need coverage for vitamin E for sunflower seeds is 230% higher.
  • Halibut raw has a lower glycemic index than sunflower seeds.

Food types used in this article are Fish, halibut, Greenland, raw and Seeds, sunflower seed kernels, dried.

Infographic

Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
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 +1150%
Contains more CalciumCalcium +2500%
Contains more PotassiumPotassium +140.7%
Contains more IronIron +695.5%
Contains more CopperCopper +5900%
Contains more ZincZinc +1150%
Contains more PhosphorusPhosphorus +302.4%
Contains less SodiumSodium -88.8%
Contains more ManganeseManganese +16150%
Contains more SeleniumSelenium +45.2%

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
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 +366.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +12.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4717.8%
Contains more Vitamin B1Vitamin B1 +2366.7%
Contains more Vitamin B2Vitamin B2 +343.8%
Contains more Vitamin B3Vitamin B3 +455.7%
Contains more Vitamin B5Vitamin B5 +352%
Contains more Vitamin B6Vitamin B6 +220.2%
Contains more FolateFolate +22600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 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 +1385.6%
Contains more ProteinProtein +44.6%
Contains more FatsFats +271.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +99.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 -45.7%
Contains more Mono. FatMonounsaturated fat +121.2%
Contains more Poly. FatPolyunsaturated fat +1592.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Halibut raw 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 Halibut raw Sunflower seeds DV% diff.
Vitamin E 0.73mg 35.17mg 230%
Copper 0.03mg 1.8mg 197%
Polyunsaturated fat 1.367g 23.137g 145%
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Vitamin B1 0.06mg 1.48mg 118%
Manganese 0.012mg 1.95mg 84%
Magnesium 26mg 325mg 71%
Vitamin B6 0.42mg 1.345mg 71%
Phosphorus 164mg 660mg 71%
Fats 13.84g 51.46g 58%
Folate 1µg 227µg 57%
Iron 0.66mg 5.25mg 57%
Vitamin B3 1.5mg 8.335mg 43%
Vitamin B12 1µg 0µg 42%
Zinc 0.4mg 5mg 42%
Fiber 0g 8.6g 34%
Selenium 36.5µg 53µg 30%
Monounsaturated fat 8.378g 18.528g 25%
Vitamin B2 0.08mg 0.355mg 21%
Calories 186kcal 584kcal 20%
Vitamin B5 0.25mg 1.13mg 18%
Cholesterol 46mg 0mg 15%
Protein 14.37g 20.78g 13%
Potassium 268mg 645mg 11%
Saturated fat 2.419g 4.455g 9%
Calcium 3mg 78mg 8%
Carbs 0g 20g 7%
Sodium 80mg 9mg 3%
Vitamin C 0mg 1.4mg 2%
Vitamin A 14µg 3µg 1%
Choline 61.8mg 55.1mg 1%
Net carbs 0g 11.4g N/A
Sugar 0g 2.62g N/A
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.161mg 0.348mg 0%
Threonine 0.63mg 0.928mg 0%
Isoleucine 0.662mg 1.139mg 0%
Leucine 1.168mg 1.659mg 0%
Lysine 1.32mg 0.937mg 0%
Methionine 0.425mg 0.494mg 0%
Phenylalanine 0.561mg 1.169mg 0%
Valine 0.74mg 1.315mg 0%
Histidine 0.423mg 0.632mg 0%
Omega-3 - EPA 0.526g 0.014g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - DPA 0.089g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut raw Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
59%
Halibut raw
146%
Sunflower seeds
Minerals Daily Need Coverage Score
37%
Halibut raw
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 71mg)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $3.4)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in Sugar?
Halibut raw
Halibut raw is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Halibut raw
Halibut raw is lower in Saturated fat (difference - 2.036g)
Which food is lower in glycemic index?
Halibut raw
Halibut raw 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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.