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  6. Smoked salmon vs. Sunflower seeds

Smoked salmon vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between smoked salmon and sunflower seeds

  • Smoked salmon has more vitamin B12 and vitamin D; however, sunflower seeds are higher in vitamin E, copper, vitamin B1, manganese, vitamin B6, magnesium, phosphorus, and folate.
  • Sunflower seeds cover your daily need for vitamin E, 225% more than smoked salmon.
  • The glycemic index of sunflower seeds is higher.

These are the specific foods used in this comparison Fish, salmon, chinook, smoked and Seeds, sunflower seed kernels, dried.

Infographic

Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
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 +1705.6%
Contains more CalciumCalcium +609.1%
Contains more PotassiumPotassium +268.6%
Contains more IronIron +517.6%
Contains more CopperCopper +682.6%
Contains more ZincZinc +1512.9%
Contains more PhosphorusPhosphorus +302.4%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +11370.6%
Contains more SeleniumSelenium +63.6%

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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
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 +766.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +61.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2505.2%
Contains more Vitamin B1Vitamin B1 +6334.8%
Contains more Vitamin B2Vitamin B2 +251.5%
Contains more Vitamin B3Vitamin B3 +76.6%
Contains more Vitamin B5Vitamin B5 +29.9%
Contains more Vitamin B6Vitamin B6 +383.8%
Contains more FolateFolate +11250%

All nutrients comparison - raw data values

Nutrient Smoked salmon Sunflower seeds DV% diff.
Vitamin E 1.35mg 35.17mg 225%
Copper 0.23mg 1.8mg 174%
Polyunsaturated fat 0.995g 23.137g 148%
Vitamin B12 3.26µg 0µg 136%
Vitamin B1 0.023mg 1.48mg 121%
Vitamin D 685IU 0IU 86%
Vitamin D 17.1µg 0µg 86%
Manganese 0.017mg 1.95mg 84%
Vitamin B6 0.278mg 1.345mg 82%
Magnesium 18mg 325mg 73%
Fats 4.32g 51.46g 73%
Phosphorus 164mg 660mg 71%
Folate 2µg 227µg 56%
Iron 0.85mg 5.25mg 55%
Zinc 0.31mg 5mg 43%
Monounsaturated fat 2.023g 18.528g 41%
Selenium 32.4µg 53µg 37%
Fiber 0g 8.6g 34%
Sodium 672mg 9mg 29%
Vitamin B3 4.72mg 8.335mg 23%
Calories 117kcal 584kcal 23%
Vitamin B2 0.101mg 0.355mg 20%
Saturated fat 0.929g 4.455g 16%
Potassium 175mg 645mg 14%
Cholesterol 23mg 0mg 8%
Calcium 11mg 78mg 7%
Carbs 0g 20g 7%
Choline 89mg 55.1mg 6%
Protein 18.28g 20.78g 5%
Vitamin B5 0.87mg 1.13mg 5%
Vitamin A 26µg 3µg 3%
Vitamin C 0mg 1.4mg 2%
Net carbs 0g 11.4g N/A
Sugar 0g 2.62g N/A
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.205mg 0.348mg 0%
Threonine 0.801mg 0.928mg 0%
Isoleucine 0.842mg 1.139mg 0%
Leucine 1.486mg 1.659mg 0%
Lysine 1.679mg 0.937mg 0%
Methionine 0.541mg 0.494mg 0%
Phenylalanine 0.714mg 1.169mg 0%
Valine 0.942mg 1.315mg 0%
Histidine 0.538mg 0.632mg 0%
Omega-3 - EPA 0.183g 0.014g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - DPA 0.073g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 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 +1422.2%
Contains more OtherOther +78.2%
Contains more ProteinProtein +13.7%
Contains more FatsFats +1091.2%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 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 -79.1%
Contains more Mono. FatMonounsaturated fat +815.9%
Contains more Poly. FatPolyunsaturated fat +2225.3%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.