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  6. Sockeye salmon vs. Sunflower seeds

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

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Important differences between sockeye salmon and sunflower seeds

  • Sockeye salmon has more vitamin B12 and vitamin D; however, sunflower seeds have more vitamin E, copper, vitamin B1, manganese, magnesium, iron, folate, and phosphorus.
  • Sunflower seeds' daily need coverage for vitamin E is 228% more.
  • Sunflower seeds have a higher glycemic index than sockeye salmon.

The food varieties used in the comparison are Fish, salmon, sockeye, cooked, dry heat and Seeds, sunflower seed kernels, dried.

Infographic

Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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 +802.8%
Contains more CalciumCalcium +609.1%
Contains more PotassiumPotassium +47.9%
Contains more IronIron +909.6%
Contains more CopperCopper +2268.4%
Contains more ZincZinc +809.1%
Contains more PhosphorusPhosphorus +116.4%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +14900%
Contains more SeleniumSelenium +49.3%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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 +1833.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +21.5%
Contains more Vitamin B5Vitamin B5 +12.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +104.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3452.5%
Contains more Vitamin B1Vitamin B1 +842.7%
Contains more Vitamin B2Vitamin B2 +44.3%
Contains more Vitamin B6Vitamin B6 +62.6%
Contains more FolateFolate +3142.9%

All nutrients comparison - raw data values

Nutrient Sockeye salmon Sunflower seeds DV% diff.
Vitamin E 0.99mg 35.17mg 228%
Copper 0.076mg 1.8mg 192%
Vitamin B12 4.47µg 0µg 186%
Polyunsaturated fat 1.327g 23.137g 145%
Vitamin B1 0.157mg 1.48mg 110%
Vitamin D 670IU 0IU 84%
Manganese 0.013mg 1.95mg 84%
Vitamin D 16.7µg 0µg 84%
Fats 5.57g 51.46g 71%
Magnesium 36mg 325mg 69%
Iron 0.52mg 5.25mg 59%
Folate 7µg 227µg 55%
Phosphorus 305mg 660mg 51%
Monounsaturated fat 1.864g 18.528g 42%
Zinc 0.55mg 5mg 40%
Vitamin B6 0.827mg 1.345mg 40%
Fiber 0g 8.6g 34%
Selenium 35.5µg 53µg 32%
Calories 156kcal 584kcal 21%
Cholesterol 61mg 0mg 20%
Saturated fat 0.969g 4.455g 16%
Vitamin B3 10.123mg 8.335mg 11%
Protein 26.48g 20.78g 11%
Choline 112.6mg 55.1mg 10%
Vitamin B2 0.246mg 0.355mg 8%
Carbs 0g 20g 7%
Calcium 11mg 78mg 7%
Vitamin A 58µg 3µg 6%
Potassium 436mg 645mg 6%
Sodium 92mg 9mg 4%
Vitamin B5 1.274mg 1.13mg 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%
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.348mg 0%
Threonine 1.247mg 0.928mg 0%
Isoleucine 1.274mg 1.139mg 0%
Leucine 2.185mg 1.659mg 0%
Lysine 2.574mg 0.937mg 0%
Methionine 0.858mg 0.494mg 0%
Phenylalanine 1.086mg 1.169mg 0%
Valine 1.461mg 1.315mg 0%
Histidine 0.711mg 0.632mg 0%
Omega-3 - EPA 0.299g 0.014g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 +27.4%
Contains more WaterWater +1323.5%
Contains more FatsFats +823.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +388.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 -78.2%
Contains more Mono. FatMonounsaturated fat +894%
Contains more Poly. FatPolyunsaturated fat +1643.6%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.