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  6. Sunflower seeds vs. Cod

Sunflower seeds vs. Cod — In-Depth Nutrition Comparison

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Differences between sunflower seeds and cod

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, phosphorus, iron, and folate, while cod has more vitamin B5.
  • Cod's daily need coverage for vitamin B5 is 3037% higher.
  • Cod contains 130 times less manganese than sunflower seeds. Sunflower seeds contain 1.95mg of manganese, while cod contains 0.015mg.
  • Cod has a lower glycemic index. The glycemic index of cod is 0, while the glycemic index of sunflower seeds is 20.

The food types used in this comparison are Seeds, sunflower seed kernels, dried and Fish, cod, Atlantic, raw.

Infographic

Sunflower seeds vs Cod 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%
Cod
Cod
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +915.6%
Contains more CalciumCalcium +387.5%
Contains more PotassiumPotassium +56.2%
Contains more IronIron +1281.6%
Contains more CopperCopper +6328.6%
Contains more ZincZinc +1011.1%
Contains more PhosphorusPhosphorus +225.1%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +12900%
Contains more SeleniumSelenium +60.1%

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%
Cod
Cod
6
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% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin EVitamin E +5395.3%
Contains more Vitamin B1Vitamin B1 +1847.4%
Contains more Vitamin B2Vitamin B2 +446.2%
Contains more Vitamin B3Vitamin B3 +304%
Contains more Vitamin B6Vitamin B6 +449%
Contains more FolateFolate +3142.9%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +13439.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +18.3%

All nutrients comparison - raw data values

Nutrient Sunflower seeds Cod DV% diff.
Vitamin B5 1.13mg 153mg 3037%
Vitamin E 35.17mg 0.64mg 230%
Copper 1.8mg 0.028mg 197%
Polyunsaturated fat 23.137g 0.231g 153%
Vitamin B1 1.48mg 0.076mg 117%
Vitamin B6 1.345mg 0.245mg 85%
Manganese 1.95mg 0.015mg 84%
Fats 51.46g 0.67g 78%
Magnesium 325mg 32mg 70%
Phosphorus 660mg 203mg 65%
Iron 5.25mg 0.38mg 61%
Folate 227µg 7µg 55%
Monounsaturated fat 18.528g 0.094g 46%
Zinc 5mg 0.45mg 41%
Vitamin B3 8.335mg 2.063mg 39%
Vitamin B12 0µg 0.91µg 38%
Selenium 53µg 33.1µg 36%
Fiber 8.6g 0g 34%
Calories 584kcal 82kcal 25%
Vitamin B2 0.355mg 0.065mg 22%
Saturated fat 4.455g 0.131g 20%
Cholesterol 0mg 43mg 14%
Potassium 645mg 413mg 7%
Carbs 20g 0g 7%
Protein 20.78g 17.81g 6%
Calcium 78mg 16mg 6%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Sodium 9mg 54mg 2%
Choline 55.1mg 65.2mg 2%
Vitamin A 3µg 12µg 1%
Vitamin C 1.4mg 1mg 0%
Net carbs 11.4g 0g N/A
Sugar 2.62g 0g N/A
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.348mg 0.199mg 0%
Threonine 0.928mg 0.781mg 0%
Isoleucine 1.139mg 0.821mg 0%
Leucine 1.659mg 1.447mg 0%
Lysine 0.937mg 1.635mg 0%
Methionine 0.494mg 0.527mg 0%
Phenylalanine 1.169mg 0.695mg 0%
Valine 1.315mg 0.917mg 0%
Histidine 0.632mg 0.524mg 0%
Omega-3 - EPA 0.014g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g 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
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more ProteinProtein +16.7%
Contains more FatsFats +7580.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +910%
Contains more WaterWater +1617.1%

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +19610.6%
Contains more Poly. FatPolyunsaturated fat +9916%
Contains less Sat. FatSaturated fat -97.1%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.