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Sunflower seeds vs. Bass — In-Depth Nutrition Comparison

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The main differences between Sunflower seeds and Bass

  • Sunflower seeds are richer in Copper, Vitamin B1, Manganese, Vitamin B6, Magnesium, Phosphorus, Folate, Iron, and Zinc, yet Bass is richer in Vitamin B12.
  • Daily need coverage for Copper from Sunflower seeds is 196% higher.
  • Sunflower seeds contain 103 times more Manganese than Bass. Sunflower seeds contain 1.95mg of Manganese, while Bass contains 0.019mg.

Food types used in this article are Seeds, sunflower seed kernels, dried and Fish, bass, striped, cooked, dry heat.

Infographic

Sunflower seeds vs Bass 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%
Bass
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more MagnesiumMagnesium +537.3%
Contains more CalciumCalcium +310.5%
Contains more PotassiumPotassium +96.6%
Contains more IronIron +386.1%
Contains more CopperCopper +4400%
Contains more ZincZinc +880.4%
Contains more PhosphorusPhosphorus +159.8%
Contains less SodiumSodium -89.8%
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% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Bass
2
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% 6.2% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1187%
Contains more Vitamin B2Vitamin B2 +859.5%
Contains more Vitamin B3Vitamin B3 +225.8%
Contains more Vitamin B5Vitamin B5 +30.6%
Contains more Vitamin B6Vitamin B6 +288.7%
Contains more FolateFolate +2170%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +108%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

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
Bass
2
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more FatsFats +1621.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +229.3%
Contains more WaterWater +1451%
~equal in Protein ~22.73g

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
Bass
1
26% 34% 40%
Saturated Fat: Sat. Fat 0.65 g
Monounsaturated Fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains more Mono. FatMonounsaturated Fat +2090.1%
Contains more Poly. FatPolyunsaturated fat +2202.2%
Contains less Sat. FatSaturated Fat -85.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds Bass
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Bass Opinion
Calories 584kcal 124kcal Sunflower seeds
Protein 20.78g 22.73g Bass
Fats 51.46g 2.99g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 0g Sunflower seeds
Carbs 20g 0g Sunflower seeds
Cholesterol 0mg 103mg Sunflower seeds
Magnesium 325mg 51mg Sunflower seeds
Calcium 78mg 19mg Sunflower seeds
Potassium 645mg 328mg Sunflower seeds
Iron 5.25mg 1.08mg Sunflower seeds
Sugar 2.62g Bass
Fiber 8.6g 0g Sunflower seeds
Copper 1.8mg 0.04mg Sunflower seeds
Zinc 5mg 0.51mg Sunflower seeds
Phosphorus 660mg 254mg Sunflower seeds
Sodium 9mg 88mg Sunflower seeds
Vitamin A 50IU 104IU Bass
Vitamin A 3µg 31µg Bass
Vitamin E 35.17mg Sunflower seeds
Manganese 1.95mg 0.019mg Sunflower seeds
Selenium 53µg 46.8µg Sunflower seeds
Vitamin B1 1.48mg 0.115mg Sunflower seeds
Vitamin B2 0.355mg 0.037mg Sunflower seeds
Vitamin B3 8.335mg 2.558mg Sunflower seeds
Vitamin B5 1.13mg 0.865mg Sunflower seeds
Vitamin B6 1.345mg 0.346mg Sunflower seeds
Vitamin B12 0µg 4.41µg Bass
Folate 227µg 10µg Sunflower seeds
Choline 55.1mg Sunflower seeds
Saturated Fat 4.455g 0.65g Bass
Monounsaturated Fat 18.528g 0.846g Sunflower seeds
Polyunsaturated fat 23.137g 1.005g Sunflower seeds
Tryptophan 0.348mg 0.255mg Sunflower seeds
Threonine 0.928mg 0.997mg Bass
Isoleucine 1.139mg 1.047mg Sunflower seeds
Leucine 1.659mg 1.848mg Bass
Lysine 0.937mg 2.088mg Bass
Methionine 0.494mg 0.673mg Bass
Phenylalanine 1.169mg 0.887mg Sunflower seeds
Valine 1.315mg 1.171mg Sunflower seeds
Histidine 0.632mg 0.669mg Bass
Omega-3 - EPA 0.014g 0.217g Bass
Omega-3 - DHA 0g 0.75g Bass

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Bass
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
146%
Sunflower seeds
60%
Bass
Minerals Daily Need Coverage Score
207%
Sunflower seeds
52%
Bass

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 103mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 79mg)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Bass
Bass is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Bass
Bass is lower in Saturated Fat (difference - 3.805g)
Which food is lower in glycemic index?
Bass
Bass is lower in glycemic index (difference - 20)
Which food is cheaper?
Bass
Bass is cheaper (difference - $1.6)

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. Bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.