Sunflower seeds vs. Pollock — In-Depth Nutrition Comparison

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Summary of differences between sunflower seeds and pollock

Sunflower seeds have more vitamin E, copper, vitamin B1, manganese, vitamin B6, iron, magnesium, phosphorus, and folate; however, pollock is higher in vitamin B12.
Sunflower seeds cover your daily need for vitamin E, 233% more than pollock.
Sunflower seeds have 108 times more manganese than pollock. While sunflower seeds have 1.95mg of manganese, pollock has only 0.018mg.
The glycemic index of sunflower seeds is higher.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

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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.

Sunflower seeds

Pollock

Contains more MagnesiumMagnesium	+301.2%
Contains more PotassiumPotassium	+50%
Contains more IronIron	+837.5%
Contains more CopperCopper	+2900%
Contains more ZincZinc	+777.2%
Contains more PhosphorusPhosphorus	+147.2%
Contains less SodiumSodium	-97.9%
Contains more ManganeseManganese	+10733.3%
Contains more SeleniumSelenium	+20.2%

~equal in Calcium ~72mg

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.

Sunflower seeds

Pollock

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+12460.7%
Contains more Vitamin B1Vitamin B1	+2640.7%
Contains more Vitamin B2Vitamin B2	+59.2%
Contains more Vitamin B3Vitamin B3	+111.1%
Contains more Vitamin B5Vitamin B5	+161.6%
Contains more Vitamin B6Vitamin B6	+308.8%
Contains more FolateFolate	+7466.7%

Contains more Vitamin AVitamin A	+466.7%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+66.2%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	35.17mg	0.28mg	233%
Copper	1.8mg	0.06mg	193%
Vitamin B12	0µg	3.66µg	153%
Polyunsaturated fat	23.137g	0.583g	150%
Vitamin B1	1.48mg	0.054mg	119%
Manganese	1.95mg	0.018mg	84%
Vitamin B6	1.345mg	0.329mg	78%
Fats	51.46g	1.18g	77%
Iron	5.25mg	0.56mg	59%
Magnesium	325mg	81mg	58%
Phosphorus	660mg	267mg	56%
Folate	227µg	3µg	56%
Monounsaturated fat	18.528g	0.134g	46%
Zinc	5mg	0.57mg	40%
Fiber	8.6g	0g	34%
Cholesterol	0mg	86mg	29%
Vitamin B3	8.335mg	3.949mg	27%
Calories	584kcal	111kcal	24%
Saturated fat	4.455g	0.159g	20%
Sodium	9mg	419mg	18%
Selenium	53µg	44.1µg	16%
Vitamin B5	1.13mg	0.432mg	14%
Vitamin B2	0.355mg	0.223mg	10%
Carbs	20g	0g	7%
Vitamin D	0µg	1.3µg	7%
Choline	55.1mg	91.6mg	7%
Potassium	645mg	430mg	6%
Vitamin D	0IU	51IU	6%
Protein	20.78g	23.48g	5%
Vitamin C	1.4mg	0mg	2%
Vitamin A	3µg	17µg	2%
Calcium	78mg	72mg	1%
Net carbs	11.4g	0g	N/A
Sugar	2.62g	0g	N/A
Vitamin K	0µg	0.1µg	0%
Tryptophan	0.348mg	0.263mg	0%
Threonine	0.928mg	1.029mg	0%
Isoleucine	1.139mg	1.082mg	0%
Leucine	1.659mg	1.908mg	0%
Lysine	0.937mg	2.157mg	0%
Methionine	0.494mg	0.696mg	0%
Phenylalanine	1.169mg	0.917mg	0%
Valine	1.315mg	1.21mg	0%
Histidine	0.632mg	0.691mg	0%
Omega-3 - EPA	0.014g	0.086g	N/A
Omega-3 - DHA	0g	0.423g	N/A
Omega-3 - DPA	0g	0.027g	N/A