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Oysters vs. Sunflower seed — In-Depth Nutrition Comparison

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A recap on differences between Oysters and Sunflower seed

  • Oysters is higher in Vitamin B12, Zinc, and Copper, yet Sunflower seed is higher in Vitamin E , Vitamin B1, Vitamin B6, Magnesium, Phosphorus, Manganese, and Folate.
  • Oysters covers your daily Vitamin B12 needs 729% more than Sunflower seed.
  • Oysters contains 16 times more Zinc than Sunflower seed. While Oysters contains 78.6mg of Zinc, Sunflower seed contains only 5mg.

Food varieties used in this article are Mollusks, oyster, eastern, wild, cooked, moist heat and Seeds, sunflower seed kernels, dried.

Infographic

Oysters vs Sunflower seed 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.
Contains more Calcium +48.7%
Contains more Iron +75.4%
Contains more Zinc +1472%
Contains more Copper +217.1%
Contains more Magnesium +828.6%
Contains more Phosphorus +240.2%
Contains more Potassium +364%
Contains less Sodium -94.6%
Contains more Manganese +229.9%
Contains more Selenium +34.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +48.7%
Contains more Iron +75.4%
Contains more Zinc +1472%
Contains more Copper +217.1%
Contains more Magnesium +828.6%
Contains more Phosphorus +240.2%
Contains more Potassium +364%
Contains less Sodium -94.6%
Contains more Manganese +229.9%
Contains more Selenium +34.2%

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.
:
Contains more Vitamin A +76%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +1968.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4011.1%
Contains more Vitamin B2 +97.2%
Contains more Vitamin B3 +350.5%
Contains more Vitamin B5 +152.8%
Contains more Vitamin B6 +2104.9%
Contains more Folate +1521.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 34% 0% 0% 9% 42% 35% 27% 15% 11% 2188% 5%
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 +76%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +1968.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4011.1%
Contains more Vitamin B2 +97.2%
Contains more Vitamin B3 +350.5%
Contains more Vitamin B5 +152.8%
Contains more Vitamin B6 +2104.9%
Contains more Folate +1521.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1553.1%
Contains more Protein +82%
Contains more Fats +1404.7%
Contains more Carbs +267%
Contains more Other +99.3%
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 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 Water +1553.1%
Contains more Protein +82%
Contains more Fats +1404.7%
Contains more Carbs +267%
Contains more Other +99.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -78.7%
Contains more Monounsaturated Fat +3561.7%
Contains more Polyunsaturated fat +2091%
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -78.7%
Contains more Monounsaturated Fat +3561.7%
Contains more Polyunsaturated fat +2091%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Sucrose +∞%
42% 58%
Starch: 0.9 g
Sucrose: 0 g
Glucose: 1.23 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Sucrose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oysters Sunflower seed
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oysters Sunflower seed Opinion
Net carbs 5.45g 11.4g Sunflower seed
Protein 11.42g 20.78g Sunflower seed
Fats 3.42g 51.46g Sunflower seed
Carbs 5.45g 20g Sunflower seed
Calories 102kcal 584kcal Sunflower seed
Starch 0.9g Oysters
Sugar 1.23g 2.62g Oysters
Fiber 0g 8.6g Sunflower seed
Calcium 116mg 78mg Oysters
Iron 9.21mg 5.25mg Oysters
Magnesium 35mg 325mg Sunflower seed
Phosphorus 194mg 660mg Sunflower seed
Potassium 139mg 645mg Sunflower seed
Sodium 166mg 9mg Sunflower seed
Zinc 78.6mg 5mg Oysters
Copper 5.707mg 1.8mg Oysters
Manganese 0.591mg 1.95mg Sunflower seed
Selenium 39.5µg 53µg Sunflower seed
Vitamin A 88IU 50IU Oysters
Vitamin A RAE 26µg 3µg Oysters
Vitamin E 1.7mg 35.17mg Sunflower seed
Vitamin D 2IU 0IU Oysters
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.036mg 1.48mg Sunflower seed
Vitamin B2 0.18mg 0.355mg Sunflower seed
Vitamin B3 1.85mg 8.335mg Sunflower seed
Vitamin B5 0.447mg 1.13mg Sunflower seed
Vitamin B6 0.061mg 1.345mg Sunflower seed
Folate 14µg 227µg Sunflower seed
Vitamin B12 17.5µg 0µg Oysters
Vitamin K 2µg 0µg Oysters
Tryptophan 0.138mg 0.348mg Sunflower seed
Threonine 0.046mg 0.928mg Sunflower seed
Isoleucine 0.459mg 1.139mg Sunflower seed
Leucine 0.716mg 1.659mg Sunflower seed
Lysine 0.762mg 0.937mg Sunflower seed
Methionine 0.257mg 0.494mg Sunflower seed
Phenylalanine 0.413mg 1.169mg Sunflower seed
Valine 0.523mg 1.315mg Sunflower seed
Histidine 0.22mg 0.632mg Sunflower seed
Cholesterol 79mg 0mg Sunflower seed
Trans Fat 0.068g Sunflower seed
Saturated Fat 0.948g 4.455g Oysters
Omega-3 - DHA 0.271g 0g Oysters
Omega-3 - EPA 0.353g 0.014g Oysters
Omega-3 - DPA 0.02g 0g Oysters
Monounsaturated Fat 0.506g 18.528g Sunflower seed
Polyunsaturated fat 1.056g 23.137g Sunflower seed
Omega-6 - Eicosadienoic acid 0.007g 0g Oysters
Omega-6 - Linoleic acid 0.061g Oysters
Omega-6 - Gamma-linoleic acid 0.004g Oysters
Omega-3 - ALA 0.163g Oysters
Omega-3 - Eicosatrienoic acid 0.004g Oysters
Omega-6 - Dihomo-gamma-linoleic acid 0.007g Oysters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oysters 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
197%
Oysters
156%
Sunflower seed
Minerals Daily Need Coverage Score
486%
Oysters
207%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 157mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 79mg)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.4)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Oysters
Oysters is lower in Sugar (difference - 1.39g)
Which food is lower in Saturated Fat?
Oysters
Oysters is lower in Saturated Fat (difference - 3.507g)
Which food is lower in glycemic index?
Oysters
Oysters is lower in glycemic index (difference - 20)
Which food is richer in minerals?
?
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. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/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.