Oysters vs. Sunflower seeds — In-Depth Nutrition Comparison
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A recap on the differences between oysters and sunflower seeds
- Oysters is higher in vitamin B12, zinc, and copper, yet sunflower seeds are higher in vitamin E, vitamin B1, vitamin B6, magnesium, phosphorus, manganese, and folate.
- Oysters covers your daily vitamin B12 needs 729% more than sunflower seeds.
- Oysters contains 16 times more zinc than sunflower seeds. While oysters contains 78.6mg of zinc, sunflower seeds contain only 5mg.
- The glycemic index of oysters is lower.
Food varieties used in this article are Mollusks, oyster, eastern, wild, cooked, moist heat and Seeds, sunflower seed kernels, dried.
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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.
| Contains more CalciumCalcium | +48.7% |
| Contains more IronIron | +75.4% |
| Contains more CopperCopper | +217.1% |
| Contains more ZincZinc | +1472% |
| Contains more MagnesiumMagnesium | +828.6% |
| Contains more PotassiumPotassium | +364% |
| Contains more PhosphorusPhosphorus | +240.2% |
| Contains less SodiumSodium | -94.6% |
| Contains more ManganeseManganese | +229.9% |
| Contains more SeleniumSelenium | +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 AVitamin A | +766.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +135.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1968.8% |
| Contains more Vitamin B1Vitamin B1 | +4011.1% |
| Contains more Vitamin B2Vitamin B2 | +97.2% |
| Contains more Vitamin B3Vitamin B3 | +350.5% |
| Contains more Vitamin B5Vitamin B5 | +152.8% |
| Contains more Vitamin B6Vitamin B6 | +2104.9% |
| Contains more FolateFolate | +1521.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 17.5µg | 0µg | 729% |
| Zinc | 78.6mg | 5mg | 669% |
| Copper | 5.707mg | 1.8mg | 434% |
| Vitamin E | 1.7mg | 35.17mg | 223% |
| Polyunsaturated fat | 1.056g | 23.137g | 147% |
| Vitamin B1 | 0.036mg | 1.48mg | 120% |
| Vitamin B6 | 0.061mg | 1.345mg | 99% |
| Fats | 3.42g | 51.46g | 74% |
| Magnesium | 35mg | 325mg | 69% |
| Phosphorus | 194mg | 660mg | 67% |
| Manganese | 0.591mg | 1.95mg | 59% |
| Folate | 14µg | 227µg | 53% |
| Iron | 9.21mg | 5.25mg | 50% |
| Monounsaturated fat | 0.506g | 18.528g | 45% |
| Vitamin B3 | 1.85mg | 8.335mg | 41% |
| Fiber | 0g | 8.6g | 34% |
| Cholesterol | 79mg | 0mg | 26% |
| Selenium | 39.5µg | 53µg | 25% |
| Calories | 102kcal | 584kcal | 24% |
| Protein | 11.42g | 20.78g | 19% |
| Saturated fat | 0.948g | 4.455g | 16% |
| Potassium | 139mg | 645mg | 15% |
| Choline | 130mg | 55.1mg | 14% |
| Vitamin B5 | 0.447mg | 1.13mg | 14% |
| Vitamin B2 | 0.18mg | 0.355mg | 13% |
| Sodium | 166mg | 9mg | 7% |
| Carbs | 5.45g | 20g | 5% |
| Calcium | 116mg | 78mg | 4% |
| Vitamin A | 26µg | 3µg | 3% |
| Vitamin C | 0mg | 1.4mg | 2% |
| Vitamin K | 2µg | 0µg | 2% |
| Net carbs | 5.45g | 11.4g | N/A |
| Vitamin D | 2IU | 0IU | 0% |
| Sugar | 1.23g | 2.62g | N/A |
| Starch | 0.9g | 0% | |
| Trans fat | 0.068g | N/A | |
| Tryptophan | 0.138mg | 0.348mg | 0% |
| Threonine | 0.046mg | 0.928mg | 0% |
| Isoleucine | 0.459mg | 1.139mg | 0% |
| Leucine | 0.716mg | 1.659mg | 0% |
| Lysine | 0.762mg | 0.937mg | 0% |
| Methionine | 0.257mg | 0.494mg | 0% |
| Phenylalanine | 0.413mg | 1.169mg | 0% |
| Valine | 0.523mg | 1.315mg | 0% |
| Histidine | 0.22mg | 0.632mg | 0% |
| Omega-3 - EPA | 0.353g | 0.014g | N/A |
| Omega-3 - DHA | 0.271g | 0g | N/A |
| Omega-3 - ALA | 0.163g | N/A | |
| Omega-3 - DPA | 0.02g | 0g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.004g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.004g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.007g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.007g | 0g | N/A |
| Omega-6 - Linoleic acid | 0.061g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.42 g
Fats:
3.42 g
Carbs:
5.45 g
Water:
78.19 g
Other:
1.52 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more WaterWater | +1553.1% |
| Contains more ProteinProtein | +82% |
| Contains more FatsFats | +1404.7% |
| Contains more CarbsCarbs | +267% |
| Contains more OtherOther | +99.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.948 g
Monounsaturated fat:
Mono. Fat
0.506 g
Polyunsaturated fat:
Poly. Fat
1.056 g
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 | -78.7% |
| Contains more Mono. FatMonounsaturated fat | +3561.7% |
| Contains more Poly. FatPolyunsaturated fat | +2091% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.9 g
Sucrose:
0 g
Glucose:
1.23 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
