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Sunflower seed vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the main differences between Sunflower seed and Rainbow trout?

  • Sunflower seed is richer in Vitamin E , Copper, Vitamin B1, Manganese, Vitamin B6, Magnesium, Phosphorus, and Iron, yet Rainbow trout is richer in Vitamin B12, and Vitamin D.
  • Sunflower seed's daily need coverage for Vitamin E is 219% higher.
  • Sunflower seed has 177 times more Manganese than Rainbow trout. Sunflower seed has 1.95mg of Manganese, while Rainbow trout has 0.011mg.

We used Seeds, sunflower seed kernels, dried and Fish, trout, rainbow, farmed, raw types in this comparison.

Infographic

Sunflower seed vs Rainbow trout 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 Calcium +212%
Contains more Iron +1593.5%
Contains more Magnesium +1200%
Contains more Phosphorus +192%
Contains more Potassium +71.1%
Contains less Sodium -82.4%
Contains more Zinc +1011.1%
Contains more Copper +3813%
Contains more Manganese +17627.3%
Contains more Selenium +124.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Calcium +212%
Contains more Iron +1593.5%
Contains more Magnesium +1200%
Contains more Phosphorus +192%
Contains more Potassium +71.1%
Contains less Sodium -82.4%
Contains more Zinc +1011.1%
Contains more Copper +3813%
Contains more Manganese +17627.3%
Contains more Selenium +124.6%

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 E +1403%
Contains more Vitamin B1 +1133.3%
Contains more Vitamin B2 +294.4%
Contains more Vitamin B3 +49.7%
Contains more Vitamin B6 +295.6%
Contains more Folate +1963.6%
Contains more Vitamin A +460%
Contains more Vitamin D +∞%
Contains more Vitamin C +107.1%
Contains more Vitamin B5 +47.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin E +1403%
Contains more Vitamin B1 +1133.3%
Contains more Vitamin B2 +294.4%
Contains more Vitamin B3 +49.7%
Contains more Vitamin B6 +295.6%
Contains more Folate +1963.6%
Contains more Vitamin A +460%
Contains more Vitamin D +∞%
Contains more Vitamin C +107.1%
Contains more Vitamin B5 +47.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +732.7%
Contains more Carbs +∞%
Contains more Other +3687.5%
Contains more Water +1460.3%
Equal in Protein - 19.94
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% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Fats +732.7%
Contains more Carbs +∞%
Contains more Other +3687.5%
Contains more Water +1460.3%
Equal in Protein - 19.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +836.2%
Contains more Polyunsaturated fat +1435.3%
Contains less Saturated Fat -69%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains more Monounsaturated Fat +836.2%
Contains more Polyunsaturated fat +1435.3%
Contains less Saturated Fat -69%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Rainbow trout Opinion
Net carbs 11.4g 0g Sunflower seed
Protein 20.78g 19.94g Sunflower seed
Fats 51.46g 6.18g Sunflower seed
Carbs 20g 0g Sunflower seed
Calories 584kcal 141kcal Sunflower seed
Sugar 2.62g 0g Rainbow trout
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 25mg Sunflower seed
Iron 5.25mg 0.31mg Sunflower seed
Magnesium 325mg 25mg Sunflower seed
Phosphorus 660mg 226mg Sunflower seed
Potassium 645mg 377mg Sunflower seed
Sodium 9mg 51mg Sunflower seed
Zinc 5mg 0.45mg Sunflower seed
Copper 1.8mg 0.046mg Sunflower seed
Manganese 1.95mg 0.011mg Sunflower seed
Selenium 53µg 23.6µg Sunflower seed
Vitamin A 50IU 280IU Rainbow trout
Vitamin A RAE 3µg 84µg Rainbow trout
Vitamin E 35.17mg 2.34mg Sunflower seed
Vitamin D 0IU 635IU Rainbow trout
Vitamin D 0µg 15.9µg Rainbow trout
Vitamin C 1.4mg 2.9mg Rainbow trout
Vitamin B1 1.48mg 0.12mg Sunflower seed
Vitamin B2 0.355mg 0.09mg Sunflower seed
Vitamin B3 8.335mg 5.567mg Sunflower seed
Vitamin B5 1.13mg 1.667mg Rainbow trout
Vitamin B6 1.345mg 0.34mg Sunflower seed
Folate 227µg 11µg Sunflower seed
Vitamin B12 0µg 4.3µg Rainbow trout
Vitamin K 0µg 0.1µg Rainbow trout
Tryptophan 0.348mg 0.234mg Sunflower seed
Threonine 0.928mg 0.915mg Sunflower seed
Isoleucine 1.139mg 0.962mg Sunflower seed
Leucine 1.659mg 1.696mg Rainbow trout
Lysine 0.937mg 1.916mg Rainbow trout
Methionine 0.494mg 0.618mg Rainbow trout
Phenylalanine 1.169mg 0.815mg Sunflower seed
Valine 1.315mg 1.075mg Sunflower seed
Histidine 0.632mg 0.614mg Sunflower seed
Cholesterol 0mg 59mg Sunflower seed
Trans Fat 0.047g Sunflower seed
Saturated Fat 4.455g 1.383g Rainbow trout
Omega-3 - DHA 0g 0.516g Rainbow trout
Omega-3 - EPA 0.014g 0.217g Rainbow trout
Omega-3 - DPA 0g 0.091g Rainbow trout
Monounsaturated Fat 18.528g 1.979g Sunflower seed
Polyunsaturated fat 23.137g 1.507g Sunflower seed
Omega-6 - Eicosadienoic acid 0g 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Rainbow trout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
156%
Sunflower seed
119%
Rainbow trout
Minerals Daily Need Coverage Score
207%
Sunflower seed
33%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 59mg)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $5.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 3.072g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.