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  6. Sunflower seed vs. Caviar

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sunflower seed
Sunflower seed
7
:
3
Caviar
Caviar
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 Manganese +3800%
Contains more Calcium +252.6%
Contains more Iron +126.3%
Contains more Selenium +23.6%
Equal in Magnesium - 300
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Caviar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 83% 446% 215% 153% 16% 196% 26% 37% 7% 358%
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 Manganese +3800%
Contains more Calcium +252.6%
Contains more Iron +126.3%
Contains more Selenium +23.6%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sunflower seed
Sunflower seed
6
:
6
Caviar
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 +∞%
Sunflower seed
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%
Caviar
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
3
Caviar
Caviar
Contains more Fats +187.5%
Contains more Carbs +400%
Contains more Protein +18.4%
Contains more Water +904.2%
Contains more Other +98%
Sunflower seed
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
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 Fats +187.5%
Contains more Carbs +400%
Contains more Protein +18.4%
Contains more Water +904.2%
Contains more Other +98%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Caviar
Caviar
Contains more Monounsaturated Fat +300.1%
Contains more Polyunsaturated fat +212.5%
Equal in Saturated Fat - 4.06
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Caviar
25% 29% 46%
Saturated Fat: 4.06 g
Monounsaturated Fat: 4.631 g
Polyunsaturated fat: 7.405 g
Contains more Monounsaturated Fat +300.1%
Contains more Polyunsaturated fat +212.5%
Equal in Saturated Fat - 4.06

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 1.95mg 0.05mg Sunflower seed
Selenium 53µg 65.5µg Caviar
Vitamin A 50IU 905IU Caviar
Vitamin A RAE 3µg 271µg 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
Saturated Fat 4.455g 4.06g Caviar
Omega-3 - DHA 0g 3.8g Caviar
Omega-3 - EPA 0.014g 2.741g Caviar
Omega-3 - DPA 0g 0.229g 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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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
156%
Sunflower seed
266%
Caviar
Minerals Daily Need Coverage Score
207%
Sunflower seed
153%
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

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 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.