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  6. Sunflower seeds vs. Salmon raw

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

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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 have 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.

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% 3% 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% 2.4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25%
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 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds Salmon raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Salmon raw Opinion
Calories 584kcal 142kcal Sunflower seeds
Protein 20.78g 19.84g Sunflower seeds
Fats 51.46g 6.34g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 0g Sunflower seeds
Carbs 20g 0g Sunflower seeds
Cholesterol 0mg 55mg Sunflower seeds
Magnesium 325mg 29mg Sunflower seeds
Calcium 78mg 12mg Sunflower seeds
Potassium 645mg 490mg Sunflower seeds
Iron 5.25mg 0.8mg Sunflower seeds
Sugar 2.62g Salmon raw
Fiber 8.6g 0g Sunflower seeds
Copper 1.8mg 0.25mg Sunflower seeds
Zinc 5mg 0.64mg Sunflower seeds
Phosphorus 660mg 200mg Sunflower seeds
Sodium 9mg 44mg Sunflower seeds
Vitamin A 50IU 40IU Sunflower seeds
Vitamin A 3µg 12µg Salmon raw
Vitamin E 35.17mg Sunflower seeds
Manganese 1.95mg 0.016mg Sunflower seeds
Selenium 53µg 36.5µg Sunflower seeds
Vitamin B1 1.48mg 0.226mg Sunflower seeds
Vitamin B2 0.355mg 0.38mg Salmon raw
Vitamin B3 8.335mg 7.86mg Sunflower seeds
Vitamin B5 1.13mg 1.664mg Salmon raw
Vitamin B6 1.345mg 0.818mg Sunflower seeds
Vitamin B12 0µg 3.18µg Salmon raw
Folate 227µg 25µg Sunflower seeds
Choline 55.1mg Sunflower seeds
Saturated Fat 4.455g 0.981g Salmon raw
Monounsaturated Fat 18.528g 2.103g Sunflower seeds
Polyunsaturated fat 23.137g 2.539g Sunflower seeds
Tryptophan 0.348mg 0.222mg Sunflower seeds
Threonine 0.928mg 0.87mg Sunflower seeds
Isoleucine 1.139mg 0.914mg Sunflower seeds
Leucine 1.659mg 1.613mg Sunflower seeds
Lysine 0.937mg 1.822mg Salmon raw
Methionine 0.494mg 0.587mg Salmon raw
Phenylalanine 1.169mg 0.775mg Sunflower seeds
Valine 1.315mg 1.022mg Sunflower seeds
Histidine 0.632mg 0.584mg Sunflower seeds
Omega-3 - EPA 0.014g 0.321g Salmon raw
Omega-3 - DHA 0g 1.115g Salmon raw
Omega-3 - DPA 0g 0.287g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Salmon raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
146%
Sunflower seeds
77%
Salmon raw
Minerals Daily Need Coverage Score
207%
Sunflower seeds
49%
Salmon raw

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 35mg)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $11.4)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 3.474g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw 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 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.