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. Fish soup

Sunflower seeds vs. Fish soup — In-Depth Nutrition Comparison

Compare

Significant differences between sunflower seeds and fish soup

  • The amount of vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate in sunflower seeds is higher than in fish soup.
  • Sunflower seeds cover your daily vitamin E needs 233% more than fish soup.
  • Fish soup has 525 times less iron than sunflower seeds. Sunflower seeds have 5.25mg of iron, while fish soup has 0.01mg.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Soup, stock, fish, home-prepared.

Infographic

Sunflower seeds vs Fish soup 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 5% 0.9% 13% 0.38% 19% 1.6% 24% 20% 6.8% 5.5%
Contains more MagnesiumMagnesium +4542.9%
Contains more CalciumCalcium +2500%
Contains more PotassiumPotassium +347.9%
Contains more IronIron +52400%
Contains more CopperCopper +3003.4%
Contains more ZincZinc +8233.3%
Contains more PhosphorusPhosphorus +1078.6%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +3650%
Contains more SeleniumSelenium +5200%

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 0.33% 0.67% 3.4% 0% 8.3% 18% 22% 20% 8.5% 86% 0% 1.5% 3.8%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +20588.2%
Contains more Vitamin B1Vitamin B1 +4384.8%
Contains more Vitamin B2Vitamin B2 +367.1%
Contains more Vitamin B3Vitamin B3 +602.8%
Contains more Vitamin B5Vitamin B5 +243.5%
Contains more Vitamin B6Vitamin B6 +3535.1%
Contains more FolateFolate +11250%
Contains more CholineCholine +687.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

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
2% 97%
Protein: 2.26 g
Fats: 0.81 g
Carbs: 0 g
Water: 96.6 g
Other: 0.33 g
Contains more ProteinProtein +819.5%
Contains more FatsFats +6253.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +818.2%
Contains more WaterWater +1942.3%

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
35% 41% 24%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.236 g
Polyunsaturated fat: Poly. Fat 0.138 g
Contains more Mono. FatMonounsaturated fat +7750.8%
Contains more Poly. FatPolyunsaturated fat +16665.9%
Contains less Sat. FatSaturated fat -95.4%

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 Fish soup
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Fish soup DV% diff.
Vitamin E 35.17mg 0.17mg 233%
Copper 1.8mg 0.058mg 194%
Polyunsaturated fat 23.137g 0.138g 153%
Vitamin B1 1.48mg 0.033mg 121%
Vitamin B6 1.345mg 0.037mg 101%
Selenium 53µg 1µg 95%
Phosphorus 660mg 56mg 86%
Manganese 1.95mg 0.052mg 83%
Fats 51.46g 0.81g 78%
Magnesium 325mg 7mg 76%
Iron 5.25mg 0.01mg 66%
Folate 227µg 2µg 56%
Monounsaturated fat 18.528g 0.236g 46%
Vitamin B3 8.335mg 1.186mg 45%
Zinc 5mg 0.06mg 45%
Protein 20.78g 2.26g 37%
Fiber 8.6g 0g 34%
Vitamin B12 0µg 0.69µg 29%
Calories 584kcal 16kcal 28%
Vitamin B2 0.355mg 0.076mg 21%
Saturated fat 4.455g 0.203g 19%
Vitamin B5 1.13mg 0.329mg 16%
Potassium 645mg 144mg 15%
Choline 55.1mg 7mg 9%
Calcium 78mg 3mg 8%
Carbs 20g 0g 7%
Sodium 9mg 156mg 6%
Vitamin C 1.4mg 0.1mg 1%
Net carbs 11.4g 0g N/A
Cholesterol 0mg 1mg 0%
Sugar 2.62g 0g N/A
Vitamin A 3µg 2µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g 0.035g N/A
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.017g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Fish soup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
Fish soup
Fish soup vs Pea soup
Pea soup
Fish soup
Fish soup vs Broth
Broth
Fish soup
Fish soup vs Soup beans
Soup beans

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
13%
Fish soup
Minerals Daily Need Coverage Score
207%
Sunflower seeds
10%
Fish soup

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 147mg)
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?
Fish soup
Fish soup is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Fish soup
Fish soup is lower in Saturated fat (difference - 4.252g)
Which food is lower in glycemic index?
Fish soup
Fish soup is lower in glycemic index (difference - 20)
Which food is cheaper?
Fish soup
Fish soup is cheaper (difference - $1.6)

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. Fish soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172885/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.