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  6. Skipjack tuna vs. Sunflower seeds

Skipjack tuna vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the main differences between skipjack tuna and sunflower seeds?

  • Skipjack tuna is richer in vitamin B12 and vitamin B3, yet sunflower seeds are richer in copper, vitamin B1, manganese, magnesium, folate, phosphorus, iron, and zinc.
  • Sunflower seeds' daily need coverage for copper is 188% higher.
  • Skipjack tuna has a lower glycemic index than sunflower seeds.

We used Fish, tuna, skipjack, fresh, cooked, dry heat and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Skipjack tuna 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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
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 +638.6%
Contains more CalciumCalcium +110.8%
Contains more PotassiumPotassium +23.6%
Contains more IronIron +228.1%
Contains more CopperCopper +1536.4%
Contains more ZincZinc +376.2%
Contains more PhosphorusPhosphorus +131.6%
Contains less SodiumSodium -80.9%
Contains more ManganeseManganese +10163.2%
Contains more SeleniumSelenium +13.2%

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 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 AVitamin A +500%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin B1Vitamin B1 +3794.7%
Contains more Vitamin B2Vitamin B2 +191%
Contains more Vitamin B5Vitamin B5 +133%
Contains more Vitamin B6Vitamin B6 +37.1%
Contains more FolateFolate +2170%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Skipjack tuna Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.11mg 1.8mg 188%
Polyunsaturated fat 0.403g 23.137g 152%
Vitamin B1 0.038mg 1.48mg 120%
Vitamin B12 2.19µg 0µg 91%
Manganese 0.019mg 1.95mg 84%
Fats 1.29g 51.46g 77%
Magnesium 44mg 325mg 67%
Vitamin B3 18.756mg 8.335mg 65%
Folate 10µg 227µg 54%
Phosphorus 285mg 660mg 54%
Iron 1.6mg 5.25mg 46%
Monounsaturated fat 0.243g 18.528g 46%
Zinc 1.05mg 5mg 36%
Fiber 0g 8.6g 34%
Vitamin B6 0.981mg 1.345mg 28%
Calories 132kcal 584kcal 23%
Cholesterol 60mg 0mg 20%
Saturated fat 0.42g 4.455g 18%
Vitamin B2 0.122mg 0.355mg 18%
Protein 28.21g 20.78g 15%
Vitamin B5 0.485mg 1.13mg 13%
Selenium 46.8µg 53µg 11%
Choline 55.1mg 10%
Carbs 0g 20g 7%
Potassium 522mg 645mg 4%
Calcium 37mg 78mg 4%
Vitamin A 18µg 3µg 2%
Sodium 47mg 9mg 2%
Vitamin C 1mg 1.4mg 0%
Net carbs 0g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.316mg 0.348mg 0%
Threonine 1.237mg 0.928mg 0%
Isoleucine 1.3mg 1.139mg 0%
Leucine 2.293mg 1.659mg 0%
Lysine 2.59mg 0.937mg 0%
Methionine 0.835mg 0.494mg 0%
Phenylalanine 1.101mg 1.169mg 0%
Valine 1.453mg 1.315mg 0%
Histidine 0.83mg 0.632mg 0%
Omega-3 - EPA 0.091g 0.014g N/A
Omega-3 - DHA 0.237g 0g N/A
Omega-3 - DPA 0.017g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 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 +35.8%
Contains more WaterWater +1216.7%
Contains more OtherOther +171.3%
Contains more FatsFats +3889.1%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 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 -90.6%
Contains more Mono. FatMonounsaturated fat +7524.7%
Contains more Poly. FatPolyunsaturated fat +5641.2%

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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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.