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Sunflower seed vs Caviar - In-Depth Nutrition Comparison

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How are Sunflower seed and Caviar different?

  • Sunflower seed is 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 seed.
  • Sunflower seed contains 39 times more Manganese than Caviar. Sunflower seed contains 1.95mg of Manganese, while Caviar contains 0.05mg.
  • Sunflower seed is lower in Sodium.

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

Infographic

Sunflower seed vs Caviar 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +85.4%
Contains more Potassium +256.4%
Contains less Sodium -99.4%
Contains more Zinc +426.3%
Contains more Copper +1536.4%
Contains more Calcium +252.6%
Contains more Iron +126.3%
Equal in Magnesium - 300
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 83% 446% 215% 153% 16% 196% 26% 37%
Contains more Phosphorus +85.4%
Contains more Potassium +256.4%
Contains less Sodium -99.4%
Contains more Zinc +426.3%
Contains more Copper +1536.4%
Contains more Calcium +252.6%
Contains more Iron +126.3%
Equal in Magnesium - 300

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Caviar
Contains more Vitamin E +1760.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +678.9%
Contains more Vitamin B3 +6845.8%
Contains more Vitamin B6 +320.3%
Contains more Folate +354%
Contains more Vitamin A +1710%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B5 +209.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 38% 87% 0% 48% 144% 3% 210% 74% 38% 2500% 2%
Contains more Vitamin E +1760.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +678.9%
Contains more Vitamin B3 +6845.8%
Contains more Vitamin B6 +320.3%
Contains more Folate +354%
Contains more Vitamin A +1710%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B5 +209.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Caviar
Lower in Sodium ok
Lower in Cholesterol 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 seed Caviar Opinion
Net carbs 11.4g 4g Sunflower seed
Protein 20.78g 24.6g Caviar
Fats 51.46g 17.9g Sunflower seed
Carbs 20g 4g Sunflower seed
Calories 584kcal 264kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g 0g Caviar
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 275mg Caviar
Iron 5.25mg 11.88mg Caviar
Magnesium 325mg 300mg Sunflower seed
Phosphorus 660mg 356mg Sunflower seed
Potassium 645mg 181mg Sunflower seed
Sodium 9mg 1500mg Sunflower seed
Zinc 5mg 0.95mg Sunflower seed
Copper 1.8mg 0.11mg Sunflower seed
Vitamin A 50IU 905IU Caviar
Vitamin E 35.17mg 1.89mg Sunflower seed
Vitamin D 0IU 117IU Caviar
Vitamin D 0µg 2.9µg Caviar
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.19mg Sunflower seed
Vitamin B2 0.355mg 0.62mg Caviar
Vitamin B3 8.335mg 0.12mg Sunflower seed
Vitamin B5 1.13mg 3.5mg Caviar
Vitamin B6 1.345mg 0.32mg Sunflower seed
Folate 227µg 50µg Sunflower seed
Vitamin B12 0µg 20µg Caviar
Vitamin K 0µg 0.6µg Caviar
Tryptophan 0.348mg 0.323mg Sunflower seed
Threonine 0.928mg 1.263mg Caviar
Isoleucine 1.139mg 1.035mg Sunflower seed
Leucine 1.659mg 2.133mg Caviar
Lysine 0.937mg 1.834mg Caviar
Methionine 0.494mg 0.646mg Caviar
Phenylalanine 1.169mg 1.071mg Sunflower seed
Valine 1.315mg 1.263mg Sunflower seed
Histidine 0.632mg 0.649mg Caviar
Cholesterol 0mg 588mg Sunflower seed
Trans Fat g g
Saturated Fat 4.455g 4.06g Caviar
Monounsaturated Fat 18.528g 4.631g Sunflower seed
Polyunsaturated fat 23.137g 7.405g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Caviar
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
266
Caviar
Mineral Summary Score
191
Sunflower seed
146
Caviar

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
148%
Caviar
Carbohydrates
20%
Sunflower seed
4%
Caviar
Fats
238%
Sunflower seed
83%
Caviar

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 1491mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 588mg)
Which food is cheaper?
Sunflower seed
Sunflower seed 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - 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.