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  6. Roe vs. Sunflower seeds

Roe vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between roe and sunflower seeds

  • Roe has more vitamin B12 and vitamin B2; however, sunflower seeds are higher in copper, vitamin B1, vitamin B6, manganese, magnesium, iron, and vitamin B3.
  • Roe covers your daily need for vitamin B12, 481% more than sunflower seeds.

These are the specific foods used in this comparison Fish, roe, mixed species, cooked, dry heat and Seeds, sunflower seed kernels, dried.

Infographic

Roe 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.
Roe
Roe
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
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 +178.6%
Contains more PotassiumPotassium +127.9%
Contains more IronIron +581.8%
Contains more CopperCopper +1306.3%
Contains more ZincZinc +290.6%
Contains more PhosphorusPhosphorus +28.2%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +14900%
~equal in Selenium ~53µg

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.
Roe
Roe
4
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 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 CVitamin C +1071.4%
Contains more Vitamin AVitamin A +2933.3%
Contains more Vitamin B2Vitamin B2 +167.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +434.3%
Contains more Vitamin B3Vitamin B3 +280.2%
Contains more Vitamin B6Vitamin B6 +627%
Contains more FolateFolate +146.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.13mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Roe Sunflower seeds DV% diff.
Vitamin B12 11.54µg 0µg 481%
Vitamin E 35.17mg 234%
Copper 0.128mg 1.8mg 186%
Cholesterol 479mg 0mg 160%
Polyunsaturated fat 3.404g 23.137g 132%
Vitamin B1 0.277mg 1.48mg 100%
Vitamin B6 0.185mg 1.345mg 89%
Manganese 0.013mg 1.95mg 84%
Magnesium 26mg 325mg 71%
Fats 8.23g 51.46g 67%
Iron 0.77mg 5.25mg 56%
Vitamin B2 0.949mg 0.355mg 46%
Monounsaturated fat 2.129g 18.528g 41%
Vitamin B3 2.192mg 8.335mg 38%
Folate 92µg 227µg 34%
Fiber 0g 8.6g 34%
Zinc 1.28mg 5mg 34%
Phosphorus 515mg 660mg 21%
Calories 204kcal 584kcal 19%
Vitamin C 16.4mg 1.4mg 17%
Protein 28.62g 20.78g 16%
Saturated fat 1.866g 4.455g 12%
Potassium 283mg 645mg 11%
Choline 55.1mg 10%
Vitamin A 91µg 3µg 10%
Carbs 1.92g 20g 6%
Calcium 28mg 78mg 5%
Sodium 117mg 9mg 5%
Selenium 51.7µg 53µg 2%
Net carbs 1.92g 11.4g N/A
Sugar 2.62g N/A
Vitamin B5 1.154mg 1.13mg 0%
Tryptophan 0.375mg 0.348mg 0%
Threonine 1.305mg 0.928mg 0%
Isoleucine 1.465mg 1.139mg 0%
Leucine 2.509mg 1.659mg 0%
Lysine 2.179mg 0.937mg 0%
Methionine 0.71mg 0.494mg 0%
Phenylalanine 1.401mg 1.169mg 0%
Valine 1.676mg 1.315mg 0%
Histidine 0.778mg 0.632mg 0%
Omega-3 - EPA 1.26g 0.014g N/A
Omega-3 - DHA 1.747g 0g N/A
Omega-3 - DPA 0.105g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
2
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 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 +37.7%
Contains more WaterWater +1139.5%
Contains more FatsFats +525.3%
Contains more CarbsCarbs +941.7%
Contains more OtherOther +16.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
1
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 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 -58.1%
Contains more Mono. FatMonounsaturated fat +770.3%
Contains more Poly. FatPolyunsaturated fat +579.7%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.