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  6. Sunflower seed vs. Mackerel

Sunflower seed vs. Mackerel — In-Depth Nutrition Comparison

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What are the main differences between Sunflower seed and Mackerel?

  • Sunflower seed is richer in Vitamin E , Copper, Vitamin B1, Vitamin B6, Magnesium, Phosphorus, and Folate, yet Mackerel is richer in Vitamin B12, and Vitamin D.
  • Mackerel's daily need coverage for Vitamin B12 is 500% higher.
  • Sunflower seed has 74 times more Vitamin B1 than Mackerel. Sunflower seed has 1.48mg of Vitamin B1, while Mackerel has 0.02mg.
  • Sunflower seed contains less Sodium.

We used Seeds, sunflower seed kernels, dried and Fish, mackerel, salted types in this comparison.

Infographic

Sunflower seed vs Mackerel 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
9
:
1
Mackerel
Mackerel
Contains more Calcium +18.2%
Contains more Iron +275%
Contains more Magnesium +441.7%
Contains more Phosphorus +159.8%
Contains more Potassium +24%
Contains less Sodium -99.8%
Contains more Zinc +354.5%
Contains more Copper +1700%
Contains more Selenium +38.5%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Calcium +18.2%
Contains more Iron +275%
Contains more Magnesium +441.7%
Contains more Phosphorus +159.8%
Contains more Potassium +24%
Contains less Sodium -99.8%
Contains more Zinc +354.5%
Contains more Copper +1700%
Contains more Selenium +38.5%

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
8
:
4
Mackerel
Mackerel
Contains more Vitamin E +1377.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +7300%
Contains more Vitamin B2 +86.8%
Contains more Vitamin B3 +152.6%
Contains more Vitamin B6 +228%
Contains more Folate +1413.3%
Contains more Vitamin A +214%
Contains more Vitamin D +∞%
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%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin E +1377.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +7300%
Contains more Vitamin B2 +86.8%
Contains more Vitamin B3 +152.6%
Contains more Vitamin B6 +228%
Contains more Folate +1413.3%
Contains more Vitamin A +214%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Mackerel
Mackerel
Contains more Protein +12.3%
Contains more Fats +105%
Contains more Carbs +∞%
Contains more Water +809.1%
Contains more Other +342.2%
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
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Protein +12.3%
Contains more Fats +105%
Contains more Carbs +∞%
Contains more Water +809.1%
Contains more Other +342.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
0
Mackerel
Mackerel
Contains less Saturated Fat -37.7%
Contains more Monounsaturated Fat +122.7%
Contains more Polyunsaturated fat +272.6%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -37.7%
Contains more Monounsaturated Fat +122.7%
Contains more Polyunsaturated fat +272.6%

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 Mackerel
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Sunflower seed Mackerel Opinion
Net carbs 11.4g 0g Sunflower seed
Protein 20.78g 18.5g Sunflower seed
Fats 51.46g 25.1g Sunflower seed
Carbs 20g 0g Sunflower seed
Calories 584kcal 305kcal Sunflower seed
Sugar 2.62g 0g Mackerel
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 66mg Sunflower seed
Iron 5.25mg 1.4mg Sunflower seed
Magnesium 325mg 60mg Sunflower seed
Phosphorus 660mg 254mg Sunflower seed
Potassium 645mg 520mg Sunflower seed
Sodium 9mg 4450mg Sunflower seed
Zinc 5mg 1.1mg Sunflower seed
Copper 1.8mg 0.1mg Sunflower seed
Manganese 1.95mg Sunflower seed
Selenium 53µg 73.4µg Mackerel
Vitamin A 50IU 157IU Mackerel
Vitamin A RAE 3µg 47µg Mackerel
Vitamin E 35.17mg 2.38mg Sunflower seed
Vitamin D 0IU 1006IU Mackerel
Vitamin D 0µg 25.2µg Mackerel
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.02mg Sunflower seed
Vitamin B2 0.355mg 0.19mg Sunflower seed
Vitamin B3 8.335mg 3.3mg Sunflower seed
Vitamin B5 1.13mg Sunflower seed
Vitamin B6 1.345mg 0.41mg Sunflower seed
Folate 227µg 15µg Sunflower seed
Vitamin B12 0µg 12µg Mackerel
Vitamin K 0µg 7.8µg Mackerel
Tryptophan 0.348mg Sunflower seed
Threonine 0.928mg Sunflower seed
Isoleucine 1.139mg Sunflower seed
Leucine 1.659mg Sunflower seed
Lysine 0.937mg Sunflower seed
Methionine 0.494mg Sunflower seed
Phenylalanine 1.169mg Sunflower seed
Valine 1.315mg Sunflower seed
Histidine 0.632mg Sunflower seed
Cholesterol 0mg 95mg Sunflower seed
Saturated Fat 4.455g 7.148g Sunflower seed
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0.014g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
Monounsaturated Fat 18.528g 8.32g Sunflower seed
Polyunsaturated fat 23.137g 6.21g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
212%
Mackerel
Minerals Daily Need Coverage Score
207%
Sunflower seed
131%
Mackerel

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 4441mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 2.693g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $5.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 2.62g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 20)

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.