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  6. Sunflower seeds vs. Chinook salmon

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

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What are the main differences between sunflower seeds and chinook salmon?

  • Sunflower seeds are richer in copper, vitamin B1, manganese, vitamin B6, iron, magnesium, folate, phosphorus, and zinc, yet chinook salmon is richer in vitamin B12.
  • Sunflower seeds' daily need coverage for copper is 194% higher.
  • Sunflower seeds have 103 times more manganese than chinook salmon. Sunflower seeds have 1.95mg of manganese, while chinook salmon has 0.019mg.
  • Chinook salmon has a lower glycemic index than sunflower seeds.

We used Seeds, sunflower seed kernels, dried and Fish, salmon, chinook, cooked, dry heat types in this comparison.

Infographic

Sunflower seeds vs Chinook salmon 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more MagnesiumMagnesium +166.4%
Contains more CalciumCalcium +178.6%
Contains more PotassiumPotassium +27.7%
Contains more IronIron +476.9%
Contains more CopperCopper +3296.2%
Contains more ZincZinc +792.9%
Contains more PhosphorusPhosphorus +77.9%
Contains less SodiumSodium -85%
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3263.6%
Contains more Vitamin B2Vitamin B2 +130.5%
Contains more Vitamin B5Vitamin B5 +30.6%
Contains more Vitamin B6Vitamin B6 +191.1%
Contains more FolateFolate +548.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +192.9%
Contains more Vitamin AVitamin A +4866.7%
Contains more Vitamin B3Vitamin B3 +20.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Chinook salmon DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.053mg 194%
Polyunsaturated fat 23.137g 2.662g 137%
Vitamin B12 0µg 2.87µg 120%
Vitamin B1 1.48mg 0.044mg 120%
Manganese 1.95mg 0.019mg 84%
Vitamin B6 1.345mg 0.462mg 68%
Fats 51.46g 13.38g 59%
Iron 5.25mg 0.91mg 54%
Folate 227µg 35µg 48%
Magnesium 325mg 122mg 48%
Phosphorus 660mg 371mg 41%
Zinc 5mg 0.56mg 40%
Fiber 8.6g 0g 34%
Monounsaturated fat 18.528g 5.742g 32%
Cholesterol 0mg 85mg 28%
Calories 584kcal 231kcal 18%
Vitamin A 3µg 149µg 16%
Vitamin B2 0.355mg 0.154mg 15%
Selenium 53µg 46.8µg 11%
Vitamin B3 8.335mg 10.045mg 11%
Protein 20.78g 25.72g 10%
Choline 55.1mg 10%
Carbs 20g 0g 7%
Saturated fat 4.455g 3.214g 6%
Vitamin B5 1.13mg 0.865mg 5%
Calcium 78mg 28mg 5%
Potassium 645mg 505mg 4%
Vitamin C 1.4mg 4.1mg 3%
Sodium 9mg 60mg 2%
Net carbs 11.4g 0g N/A
Sugar 2.62g N/A
Tryptophan 0.348mg 0.288mg 0%
Threonine 0.928mg 1.127mg 0%
Isoleucine 1.139mg 1.185mg 0%
Leucine 1.659mg 2.09mg 0%
Lysine 0.937mg 2.362mg 0%
Methionine 0.494mg 0.761mg 0%
Phenylalanine 1.169mg 1.004mg 0%
Valine 1.315mg 1.325mg 0%
Histidine 0.632mg 0.757mg 0%
Omega-3 - EPA 0.014g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more FatsFats +284.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-164.5%
Contains more ProteinProtein +23.8%
Contains more WaterWater +1286.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains more Mono. FatMonounsaturated fat +222.7%
Contains more Poly. FatPolyunsaturated fat +769.2%
Contains less Sat. FatSaturated fat -27.9%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.