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.

Sunflower seeds

Caviar

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.

Sunflower seeds

Caviar

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%

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