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Sunflower seeds vs. Caviar — In-Depth Nutrition Comparison

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How are Sunflower seeds and Caviar different?

  • Sunflower seeds are richer in Vitamin E, Copper, Vitamin B1, Manganese, and Vitamin B6, while Caviar is higher in Vitamin B12, Iron, and Choline.
  • Caviar covers your daily need of Vitamin B12 833% more than Sunflower seeds.
  • Sunflower seeds contain 39 times more Manganese than Caviar. Sunflower seeds contain 1.95mg of Manganese, while Caviar contains 0.05mg.
  • Sunflower seeds are lower in Sodium.

Seeds, sunflower seed kernels, dried and Fish, caviar, black and red, granular types were used in this article.

Infographic

Sunflower seeds vs Caviar infographic
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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.
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%
Caviar
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Contains more PotassiumPotassium +256.4%
Contains more CopperCopper +1536.4%
Contains more ZincZinc +426.3%
Contains more PhosphorusPhosphorus +85.4%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +3800%
Contains more CalciumCalcium +252.6%
Contains more IronIron +126.3%
Contains more SeleniumSelenium +23.6%
~equal in Magnesium ~300mg

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%
Caviar
7
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% 54% 38% 87% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1760.8%
Contains more Vitamin B1Vitamin B1 +678.9%
Contains more Vitamin B3Vitamin B3 +6845.8%
Contains more Vitamin B6Vitamin B6 +320.3%
Contains more FolateFolate +354%
Contains more Vitamin AVitamin A +1710%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more Vitamin B5Vitamin B5 +209.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +790.9%

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
Caviar
3
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Contains more FatsFats +187.5%
Contains more CarbsCarbs +400%
Contains more ProteinProtein +18.4%
Contains more WaterWater +904.2%
Contains more OtherOther +98%

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
Caviar
1
25% 29% 46%
Saturated Fat: Sat. Fat 4.06 g
Monounsaturated Fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
Contains more Mono. FatMonounsaturated Fat +300.1%
Contains more Poly. FatPolyunsaturated fat +212.5%
~equal in Saturated Fat ~4.06g

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 Caviar
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Caviar Opinion
Calories 584kcal 264kcal Sunflower seeds
Protein 20.78g 24.6g Caviar
Fats 51.46g 17.9g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 4g Sunflower seeds
Carbs 20g 4g Sunflower seeds
Cholesterol 0mg 588mg Sunflower seeds
Vitamin D 0IU 117IU Caviar
Magnesium 325mg 300mg Sunflower seeds
Calcium 78mg 275mg Caviar
Potassium 645mg 181mg Sunflower seeds
Iron 5.25mg 11.88mg Caviar
Sugar 2.62g 0g Caviar
Fiber 8.6g 0g Sunflower seeds
Copper 1.8mg 0.11mg Sunflower seeds
Zinc 5mg 0.95mg Sunflower seeds
Phosphorus 660mg 356mg Sunflower seeds
Sodium 9mg 1500mg Sunflower seeds
Vitamin A 50IU 905IU Caviar
Vitamin A 3µg 271µg Caviar
Vitamin E 35.17mg 1.89mg Sunflower seeds
Vitamin D 0µg 2.9µg Caviar
Manganese 1.95mg 0.05mg Sunflower seeds
Selenium 53µg 65.5µg Caviar
Vitamin B1 1.48mg 0.19mg Sunflower seeds
Vitamin B2 0.355mg 0.62mg Caviar
Vitamin B3 8.335mg 0.12mg Sunflower seeds
Vitamin B5 1.13mg 3.5mg Caviar
Vitamin B6 1.345mg 0.32mg Sunflower seeds
Vitamin B12 0µg 20µg Caviar
Vitamin K 0µg 0.6µg Caviar
Folate 227µg 50µg Sunflower seeds
Choline 55.1mg 490.9mg Caviar
Saturated Fat 4.455g 4.06g Caviar
Monounsaturated Fat 18.528g 4.631g Sunflower seeds
Polyunsaturated fat 23.137g 7.405g Sunflower seeds
Tryptophan 0.348mg 0.323mg Sunflower seeds
Threonine 0.928mg 1.263mg Caviar
Isoleucine 1.139mg 1.035mg Sunflower seeds
Leucine 1.659mg 2.133mg Caviar
Lysine 0.937mg 1.834mg Caviar
Methionine 0.494mg 0.646mg Caviar
Phenylalanine 1.169mg 1.071mg Sunflower seeds
Valine 1.315mg 1.263mg Sunflower seeds
Histidine 0.632mg 0.649mg Caviar
Omega-3 - EPA 0.014g 2.741g Caviar
Omega-3 - DHA 0g 3.8g Caviar
Omega-3 - DPA 0g 0.229g Caviar

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Caviar
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
266%
Caviar
Minerals Daily Need Coverage Score
207%
Sunflower seeds
153%
Caviar

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 588mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 1491mg)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $98.4)
Which food is lower in Sugar?
Caviar
Caviar is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Caviar
Caviar is lower in Saturated Fat (difference - 0.395g)
Which food is lower in glycemic index?
Caviar
Caviar is lower in glycemic index (difference - 20)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.