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 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
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.
| 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
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
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
146%
77%
Minerals Daily Need Coverage Score
207%
49%
Comparison summary
Which food is lower in Cholesterol?
Sunflower seeds is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 35mg)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $11.4)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Salmon raw is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Salmon raw is lower in Saturated fat (difference - 3.474g)
Which food is lower in glycemic index?
Salmon raw is lower in glycemic index (difference - 20)