Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Sunflower seed vs Caviar - In-Depth Nutrition Comparison

Compare

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
Copy 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 Potassium +256.4%
Contains more Copper +1536.4%
Contains more Zinc +426.3%
Contains more Phosphorus +85.4%
Contains less Sodium -99.4%
Contains more Iron +126.3%
Contains more Calcium +252.6%
Equal in Magnesium - 300
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 446% 83% 16% 215% 37% 26% 153% 196%
Contains more Potassium +256.4%
Contains more Copper +1536.4%
Contains more Zinc +426.3%
Contains more Phosphorus +85.4%
Contains less Sodium -99.4%
Contains more Iron +126.3%
Contains more Calcium +252.6%
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 C +∞%
Contains more Vitamin E +1760.8%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 55% 38% 87% 48% 144% 3% 210% 74% 2500% 2% 38%
Contains more Vitamin C +∞%
Contains more Vitamin E +1760.8%
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 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 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 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

Which food is preferable for your diet?

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

People also compare

Comparison summary

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Caviar Opinion
Calories 584 264 Sunflower seed
Protein 20.78 24.6 Caviar
Fats 51.46 17.9 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 4 Sunflower seed
Cholesterol 0 588 Sunflower seed
Vitamin D 0 117 Caviar
Iron 5.25 11.88 Caviar
Calcium 78 275 Caviar
Potassium 645 181 Sunflower seed
Magnesium 325 300 Sunflower seed
Sugar 2.62 0 Caviar
Fiber 8.6 0 Sunflower seed
Copper 1.8 0.11 Sunflower seed
Zinc 5 0.95 Sunflower seed
Starch
Phosphorus 660 356 Sunflower seed
Sodium 9 1500 Sunflower seed
Vitamin A 50 905 Caviar
Vitamin E 35.17 1.89 Sunflower seed
Vitamin D 0 2.9 Caviar
Vitamin B1 1.48 0.19 Sunflower seed
Vitamin B2 0.355 0.62 Caviar
Vitamin B3 8.335 0.12 Sunflower seed
Vitamin B5 1.13 3.5 Caviar
Vitamin B6 1.345 0.32 Sunflower seed
Vitamin B12 0 20 Caviar
Vitamin K 0 0.6 Caviar
Folate 227 50 Sunflower seed
Trans Fat
Saturated Fat 4.455 4.06 Caviar
Monounsaturated Fat 18.528 4.631 Sunflower seed
Polyunsaturated fat 23.137 7.405 Sunflower seed
Tryptophan 0.348 0.323 Sunflower seed
Threonine 0.928 1.263 Caviar
Isoleucine 1.139 1.035 Sunflower seed
Leucine 1.659 2.133 Caviar
Lysine 0.937 1.834 Caviar
Methionine 0.494 0.646 Caviar
Phenylalanine 1.169 1.071 Sunflower seed
Valine 1.315 1.263 Sunflower seed
Histidine 0.632 0.649 Caviar
Fructose

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.