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. Sardines

Sunflower seeds vs. Sardines — In-Depth Nutrition Comparison

Compare

The main differences between sunflower seeds and sardines

  • Sunflower seeds are richer in vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, folate, and fiber, yet sardines are richer in vitamin B12.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.
  • Sardines have a lower glycemic index than sunflower seeds.

Food types used in this article are Seeds, sunflower seed kernels, dried and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Sunflower seeds vs Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +733.3%
Contains more PotassiumPotassium +62.5%
Contains more IronIron +79.8%
Contains more CopperCopper +867.7%
Contains more ZincZinc +281.7%
Contains more PhosphorusPhosphorus +34.7%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +1705.6%
Contains more CalciumCalcium +389.7%
~equal in Selenium ~52.7µg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1624%
Contains more Vitamin B1Vitamin B1 +1750%
Contains more Vitamin B2Vitamin B2 +56.4%
Contains more Vitamin B3Vitamin B3 +58.9%
Contains more Vitamin B5Vitamin B5 +76%
Contains more Vitamin B6Vitamin B6 +705.4%
Contains more FolateFolate +2170%
Contains more Vitamin AVitamin A +966.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +36.1%

All nutrients comparison - raw data values

Nutrient Sunflower seeds Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Vitamin E 35.17mg 2.04mg 221%
Copper 1.8mg 0.186mg 179%
Polyunsaturated fat 23.137g 5.148g 120%
Vitamin B1 1.48mg 0.08mg 117%
Vitamin B6 1.345mg 0.167mg 91%
Manganese 1.95mg 0.108mg 80%
Magnesium 325mg 39mg 68%
Fats 51.46g 11.45g 62%
Folate 227µg 10µg 54%
Cholesterol 0mg 142mg 47%
Monounsaturated fat 18.528g 3.869g 37%
Fiber 8.6g 0g 34%
Zinc 5mg 1.31mg 34%
Calcium 78mg 382mg 30%
Iron 5.25mg 2.92mg 29%
Vitamin D 0µg 4.8µg 24%
Vitamin D 0IU 193IU 24%
Phosphorus 660mg 490mg 24%
Vitamin B3 8.335mg 5.245mg 19%
Calories 584kcal 208kcal 19%
Sodium 9mg 307mg 13%
Saturated fat 4.455g 1.528g 13%
Vitamin B2 0.355mg 0.227mg 10%
Vitamin B5 1.13mg 0.642mg 10%
Protein 20.78g 24.62g 8%
Potassium 645mg 397mg 7%
Carbs 20g 0g 7%
Choline 55.1mg 75mg 4%
Vitamin A 3µg 32µg 3%
Vitamin C 1.4mg 0mg 2%
Vitamin K 0µg 2.6µg 2%
Selenium 53µg 52.7µg 1%
Net carbs 11.4g 0g N/A
Sugar 2.62g 0g N/A
Tryptophan 0.348mg 0.276mg 0%
Threonine 0.928mg 1.079mg 0%
Isoleucine 1.139mg 1.134mg 0%
Leucine 1.659mg 2.001mg 0%
Lysine 0.937mg 2.26mg 0%
Methionine 0.494mg 0.729mg 0%
Phenylalanine 1.169mg 0.961mg 0%
Valine 1.315mg 1.268mg 0%
Histidine 0.632mg 0.725mg 0%
Omega-3 - EPA 0.014g 0.473g N/A
Omega-3 - DHA 0g 0.509g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more FatsFats +349.4%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +18.5%
Contains more WaterWater +1160.3%
Contains more OtherOther +42.6%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains more Mono. FatMonounsaturated fat +378.9%
Contains more Poly. FatPolyunsaturated fat +349.4%
Contains less Sat. FatSaturated fat -65.7%

People also compare

Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds
Sardines
Sardines vs Tuna Bluefin
Tuna Bluefin
Sardines
Sardines vs Swordfish
Swordfish
Sardines
Sardines vs Shark raw
Shark raw

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.