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  6. Shark raw vs. Sunflower seeds

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

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Differences between shark raw and sunflower seeds

  • Shark raw has more vitamin B12, while sunflower seeds have more vitamin E, copper, vitamin B1, manganese, vitamin B6, magnesium, phosphorus, folate, and iron.
  • Sunflower seeds' daily need coverage for vitamin E is 228% higher.
  • Shark raw has a lower glycemic index. The glycemic index of shark raw is 0, while the glycemic index of sunflower seeds is 20.

The food types used in this comparison are Fish, shark, mixed species, raw and Seeds, sunflower seed kernels, dried.

Infographic

Shark 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 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 +563.3%
Contains more CalciumCalcium +129.4%
Contains more PotassiumPotassium +303.1%
Contains more IronIron +525%
Contains more CopperCopper +5354.5%
Contains more ZincZinc +1062.8%
Contains more PhosphorusPhosphorus +214.3%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +12900%
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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 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 AVitamin A +2233.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3417%
Contains more Vitamin B1Vitamin B1 +3423.8%
Contains more Vitamin B2Vitamin B2 +472.6%
Contains more Vitamin B3Vitamin B3 +183.7%
Contains more Vitamin B5Vitamin B5 +62.6%
Contains more Vitamin B6Vitamin B6 +236.3%
Contains more FolateFolate +7466.7%

All nutrients comparison - raw data values

Nutrient Shark raw Sunflower seeds DV% diff.
Vitamin E 1mg 35.17mg 228%
Copper 0.033mg 1.8mg 196%
Polyunsaturated fat 1.195g 23.137g 146%
Vitamin B1 0.042mg 1.48mg 120%
Manganese 0.015mg 1.95mg 84%
Vitamin B6 0.4mg 1.345mg 73%
Fats 4.51g 51.46g 72%
Magnesium 49mg 325mg 66%
Phosphorus 210mg 660mg 64%
Vitamin B12 1.49µg 0µg 62%
Folate 3µg 227µg 56%
Iron 0.84mg 5.25mg 55%
Monounsaturated fat 1.808g 18.528g 42%
Zinc 0.43mg 5mg 42%
Fiber 0g 8.6g 34%
Vitamin B3 2.938mg 8.335mg 34%
Selenium 36.5µg 53µg 30%
Vitamin B2 0.062mg 0.355mg 23%
Calories 130kcal 584kcal 23%
Cholesterol 51mg 0mg 17%
Saturated fat 0.925g 4.455g 16%
Potassium 160mg 645mg 14%
Vitamin B5 0.695mg 1.13mg 9%
Vitamin A 70µg 3µg 7%
Carbs 0g 20g 7%
Calcium 34mg 78mg 4%
Sodium 79mg 9mg 3%
Vitamin D 24IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin C 0mg 1.4mg 2%
Choline 65mg 55.1mg 2%
Protein 20.98g 20.78g 0%
Net carbs 0g 11.4g N/A
Sugar 0g 2.62g N/A
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.235mg 0.348mg 0%
Threonine 0.92mg 0.928mg 0%
Isoleucine 0.967mg 1.139mg 0%
Leucine 1.705mg 1.659mg 0%
Lysine 1.926mg 0.937mg 0%
Methionine 0.621mg 0.494mg 0%
Phenylalanine 0.819mg 1.169mg 0%
Valine 1.081mg 1.315mg 0%
Histidine 0.618mg 0.632mg 0%
Omega-3 - EPA 0.316g 0.014g N/A
Omega-3 - DHA 0.527g 0g N/A
Omega-3 - DPA 0.109g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 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 +1455.6%
Contains more FatsFats +1041%
Contains more CarbsCarbs +∞%
Contains more OtherOther +225.8%
~equal in Protein ~20.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 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 -79.2%
Contains more Mono. FatMonounsaturated fat +924.8%
Contains more Poly. FatPolyunsaturated fat +1836.2%

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.