Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sunflower seeds
  5. Compare
  6. Sunflower seeds vs. Salmon raw

Sunflower seeds vs. Salmon raw — In-Depth Nutrition Comparison

Compare

Important differences between sunflower seeds and salmon raw

  • Sunflower seeds have more copper, vitamin B1, manganese, magnesium, phosphorus, iron, folate, vitamin B6, and zinc; however, salmon raw has more vitamin B12.
  • Sunflower seeds' daily need coverage for copper is 172% more.
  • Sunflower seeds have 122 times more manganese than salmon raw. Sunflower seeds have 1.95mg of manganese, while salmon raw has 0.016mg.
  • Sunflower seeds have a higher glycemic index than salmon raw.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Fish, salmon, Atlantic, wild, raw.

Infographic

Sunflower seeds vs Salmon raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +1020.7%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +31.6%
Contains more IronIron +556.3%
Contains more CopperCopper +620%
Contains more ZincZinc +681.3%
Contains more PhosphorusPhosphorus +230%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +12087.5%
Contains more SeleniumSelenium +45.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +554.9%
Contains more Vitamin B6Vitamin B6 +64.4%
Contains more FolateFolate +808%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B5Vitamin B5 +47.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.38mg
~equal in Vitamin B3 ~7.86mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Salmon raw DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.25mg 172%
Polyunsaturated fat 23.137g 2.539g 137%
Vitamin B12 0µg 3.18µg 133%
Vitamin B1 1.48mg 0.226mg 105%
Manganese 1.95mg 0.016mg 84%
Magnesium 325mg 29mg 70%
Fats 51.46g 6.34g 69%
Phosphorus 660mg 200mg 66%
Iron 5.25mg 0.8mg 56%
Folate 227µg 25µg 51%
Monounsaturated fat 18.528g 2.103g 41%
Vitamin B6 1.345mg 0.818mg 41%
Zinc 5mg 0.64mg 40%
Fiber 8.6g 0g 34%
Selenium 53µg 36.5µg 30%
Calories 584kcal 142kcal 22%
Cholesterol 0mg 55mg 18%
Saturated fat 4.455g 0.981g 16%
Vitamin B5 1.13mg 1.664mg 11%
Choline 55.1mg 10%
Calcium 78mg 12mg 7%
Carbs 20g 0g 7%
Potassium 645mg 490mg 5%
Vitamin B3 8.335mg 7.86mg 3%
Vitamin B2 0.355mg 0.38mg 2%
Protein 20.78g 19.84g 2%
Sodium 9mg 44mg 2%
Vitamin C 1.4mg 0mg 2%
Vitamin A 3µg 12µg 1%
Net carbs 11.4g 0g N/A
Sugar 2.62g N/A
Tryptophan 0.348mg 0.222mg 0%
Threonine 0.928mg 0.87mg 0%
Isoleucine 1.139mg 0.914mg 0%
Leucine 1.659mg 1.613mg 0%
Lysine 0.937mg 1.822mg 0%
Methionine 0.494mg 0.587mg 0%
Phenylalanine 1.169mg 0.775mg 0%
Valine 1.315mg 1.022mg 0%
Histidine 0.632mg 0.584mg 0%
Omega-3 - EPA 0.014g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +711.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +1348.2%
Contains more OtherOther +75.6%
~equal in Protein ~19.84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +781%
Contains more Poly. FatPolyunsaturated fat +811.3%
Contains less Sat. FatSaturated fat -78%

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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.