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 for 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.
- Sunflower seeds have a higher glycemic index (20) than caviar (0).
Seeds, sunflower seed kernels, dried and Fish, caviar, black and red, granular types were used in this article.
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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.
| 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% |
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.
| 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 | +8933.3% |
| 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
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
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
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 20µg | 833% |
| Vitamin E | 35.17mg | 1.89mg | 222% |
| Cholesterol | 0mg | 588mg | 196% |
| Copper | 1.8mg | 0.11mg | 188% |
| Vitamin B1 | 1.48mg | 0.19mg | 108% |
| Polyunsaturated fat | 23.137g | 7.405g | 105% |
| Manganese | 1.95mg | 0.05mg | 83% |
| Iron | 5.25mg | 11.88mg | 83% |
| Choline | 55.1mg | 490.9mg | 79% |
| Vitamin B6 | 1.345mg | 0.32mg | 79% |
| Sodium | 9mg | 1500mg | 65% |
| Fats | 51.46g | 17.9g | 52% |
| Vitamin B3 | 8.335mg | 0.12mg | 51% |
| Vitamin B5 | 1.13mg | 3.5mg | 47% |
| Folate | 227µg | 50µg | 44% |
| Phosphorus | 660mg | 356mg | 43% |
| Zinc | 5mg | 0.95mg | 37% |
| Monounsaturated fat | 18.528g | 4.631g | 35% |
| Fiber | 8.6g | 0g | 34% |
| Vitamin A | 3µg | 271µg | 30% |
| Selenium | 53µg | 65.5µg | 23% |
| Calcium | 78mg | 275mg | 20% |
| Vitamin B2 | 0.355mg | 0.62mg | 20% |
| Calories | 584kcal | 264kcal | 16% |
| Vitamin D | 0IU | 117IU | 15% |
| Vitamin D | 0µg | 2.9µg | 15% |
| Potassium | 645mg | 181mg | 14% |
| Protein | 20.78g | 24.6g | 8% |
| Magnesium | 325mg | 300mg | 6% |
| Carbs | 20g | 4g | 5% |
| Saturated fat | 4.455g | 4.06g | 2% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Vitamin K | 0µg | 0.6µg | 1% |
| Net carbs | 11.4g | 4g | N/A |
| Sugar | 2.62g | 0g | N/A |
| Tryptophan | 0.348mg | 0.323mg | 0% |
| Threonine | 0.928mg | 1.263mg | 0% |
| Isoleucine | 1.139mg | 1.035mg | 0% |
| Leucine | 1.659mg | 2.133mg | 0% |
| Lysine | 0.937mg | 1.834mg | 0% |
| Methionine | 0.494mg | 0.646mg | 0% |
| Phenylalanine | 1.169mg | 1.071mg | 0% |
| Valine | 1.315mg | 1.263mg | 0% |
| Histidine | 0.632mg | 0.649mg | 0% |
| Omega-3 - EPA | 0.014g | 2.741g | N/A |
| Omega-3 - DHA | 0g | 3.8g | N/A |
| Omega-3 - DPA | 0g | 0.229g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
266%
Minerals Daily Need Coverage Score
207%
153%
Comparison summary
Which food is lower in Cholesterol?
Sunflower seeds is lower in Cholesterol (difference - 588mg)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 1491mg)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $98.4)
Which food is lower in Sugar?
Caviar is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Caviar is lower in Saturated fat (difference - 0.395g)
Which food is lower in glycemic index?
Caviar is lower in glycemic index (difference - 20)
Which food is richer in minerals?
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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.