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  6. Pacific saury raw vs. Sunflower seeds

Pacific saury raw vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are pacific saury raw and sunflower seeds different?

  • Pacific saury raw is richer in vitamin B12, while sunflower seeds are higher in vitamin E, copper, vitamin B1, vitamin B6, manganese, selenium, magnesium, phosphorus, and iron.
  • Sunflower seeds cover your daily need for vitamin E, 233% more than pacific saury raw.
  • Sunflower seeds have a higher glycemic index (20) than pacific saury raw (0).

Fish, pike, northern, raw and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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 +948.4%
Contains more CalciumCalcium +36.8%
Contains more PotassiumPotassium +149%
Contains more IronIron +854.5%
Contains more CopperCopper +3429.4%
Contains more ZincZinc +646.3%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +712.5%
Contains more SeleniumSelenium +320.6%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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 CVitamin C +171.4%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +18%
Contains more Vitamin EVitamin E +17485%
Contains more Vitamin B1Vitamin B1 +2451.7%
Contains more Vitamin B2Vitamin B2 +463.5%
Contains more Vitamin B3Vitamin B3 +262.4%
Contains more Vitamin B5Vitamin B5 +50.7%
Contains more Vitamin B6Vitamin B6 +1049.6%
Contains more FolateFolate +1413.3%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Sunflower seeds DV% diff.
Vitamin E 0.2mg 35.17mg 233%
Copper 0.051mg 1.8mg 194%
Polyunsaturated fat 0.202g 23.137g 153%
Vitamin B1 0.058mg 1.48mg 119%
Vitamin B6 0.117mg 1.345mg 94%
Vitamin B12 2µg 0µg 83%
Fats 0.69g 51.46g 78%
Manganese 0.24mg 1.95mg 74%
Selenium 12.6µg 53µg 73%
Magnesium 31mg 325mg 70%
Phosphorus 220mg 660mg 63%
Iron 0.55mg 5.25mg 59%
Folate 15µg 227µg 53%
Monounsaturated fat 0.157g 18.528g 46%
Zinc 0.67mg 5mg 39%
Vitamin B3 2.3mg 8.335mg 38%
Fiber 0g 8.6g 34%
Calories 88kcal 584kcal 25%
Vitamin B2 0.063mg 0.355mg 22%
Saturated fat 0.118g 4.455g 20%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 99IU 0IU 12%
Potassium 259mg 645mg 11%
Vitamin B5 0.75mg 1.13mg 8%
Carbs 0g 20g 7%
Vitamin C 3.8mg 1.4mg 3%
Protein 19.26g 20.78g 3%
Choline 65mg 55.1mg 2%
Vitamin A 21µg 3µg 2%
Calcium 57mg 78mg 2%
Sodium 39mg 9mg 1%
Net carbs 0g 11.4g N/A
Sugar 0g 2.62g N/A
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.216mg 0.348mg 0%
Threonine 0.844mg 0.928mg 0%
Isoleucine 0.887mg 1.139mg 0%
Leucine 1.565mg 1.659mg 0%
Lysine 1.768mg 0.937mg 0%
Methionine 0.57mg 0.494mg 0%
Phenylalanine 0.752mg 1.169mg 0%
Valine 0.992mg 1.315mg 0%
Histidine 0.567mg 0.632mg 0%
Omega-3 - EPA 0.033g 0.014g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 +1568.5%
Contains more FatsFats +7358%
Contains more CarbsCarbs +∞%
Contains more OtherOther +168.1%
~equal in Protein ~20.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 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 -97.4%
Contains more Mono. FatMonounsaturated fat +11701.3%
Contains more Poly. FatPolyunsaturated fat +11354%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.