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  6. Sunflower seeds vs. Gefilte fish

Sunflower seeds vs. Gefilte fish — In-Depth Nutrition Comparison

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What are the main differences between sunflower seeds and gefilte fish?

  • Gefilte fish has less copper, vitamin B1, vitamin B6, phosphorus, manganese, selenium, magnesium, folate, vitamin B3, and zinc than sunflower seeds.
  • Sunflower seeds' daily need coverage for copper is 178% higher.
  • Sunflower seeds have 76 times more folate than gefilte fish. Sunflower seeds have 227µg of folate, while gefilte fish has 3µg.
  • Gefilte fish has a lower glycemic index than sunflower seeds.

We used Seeds, sunflower seed kernels, dried and Fish, gefiltefish, commercial, sweet recipe types in this comparison.

Infographic

Sunflower seeds vs Gefilte fish 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 6.4% 6.9% 8% 93% 65% 22% 31% 68% 9.5% 57%
Contains more MagnesiumMagnesium +3511.1%
Contains more CalciumCalcium +239.1%
Contains more PotassiumPotassium +608.8%
Contains more IronIron +111.7%
Contains more CopperCopper +823.1%
Contains more ZincZinc +509.8%
Contains more PhosphorusPhosphorus +804.1%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +2571.2%
Contains more SeleniumSelenium +404.8%

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 2.7% 9% 0% 0% 16% 14% 19% 12% 18% 105% 0% 2.3% 0%
Contains more Vitamin CVitamin C +75%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2176.9%
Contains more Vitamin B2Vitamin B2 +501.7%
Contains more Vitamin B3Vitamin B3 +733.5%
Contains more Vitamin B5Vitamin B5 +465%
Contains more Vitamin B6Vitamin B6 +1581.3%
Contains more FolateFolate +7466.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~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
9% 2% 7% 80%
Protein: 9.07 g
Fats: 1.73 g
Carbs: 7.41 g
Water: 80.35 g
Other: 1.44 g
Contains more ProteinProtein +129.1%
Contains more FatsFats +2874.6%
Contains more CarbsCarbs +169.9%
Contains more OtherOther +110.4%
Contains more WaterWater +1598.7%

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
27% 54% 19%
Saturated fat: Sat. Fat 0.412 g
Monounsaturated fat: Mono. Fat 0.824 g
Polyunsaturated fat: Poly. Fat 0.285 g
Contains more Mono. FatMonounsaturated fat +2148.5%
Contains more Poly. FatPolyunsaturated fat +8018.2%
Contains less Sat. FatSaturated fat -90.8%

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 Gefilte fish
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 Gefilte fish DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.195mg 178%
Polyunsaturated fat 23.137g 0.285g 152%
Vitamin B1 1.48mg 0.065mg 118%
Vitamin B6 1.345mg 0.08mg 97%
Phosphorus 660mg 73mg 84%
Manganese 1.95mg 0.073mg 82%
Fats 51.46g 1.73g 77%
Selenium 53µg 10.5µg 77%
Magnesium 325mg 9mg 75%
Folate 227µg 3µg 56%
Vitamin B3 8.335mg 1mg 46%
Monounsaturated fat 18.528g 0.824g 44%
Zinc 5mg 0.82mg 38%
Iron 5.25mg 2.48mg 35%
Vitamin B12 0µg 0.84µg 35%
Fiber 8.6g 0g 34%
Calories 584kcal 84kcal 25%
Protein 20.78g 9.07g 23%
Vitamin B2 0.355mg 0.059mg 23%
Sodium 9mg 524mg 22%
Vitamin B5 1.13mg 0.2mg 19%
Saturated fat 4.455g 0.412g 18%
Potassium 645mg 91mg 16%
Cholesterol 0mg 30mg 10%
Choline 55.1mg 10%
Calcium 78mg 23mg 6%
Carbs 20g 7.41g 4%
Vitamin A 3µg 27µg 3%
Vitamin C 1.4mg 0.8mg 1%
Net carbs 11.4g 7.41g N/A
Sugar 2.62g N/A
Tryptophan 0.348mg 0.086mg 0%
Threonine 0.928mg 0.488mg 0%
Isoleucine 1.139mg 0.486mg 0%
Leucine 1.659mg 0.81mg 0%
Lysine 0.937mg 0.842mg 0%
Methionine 0.494mg 0.255mg 0%
Phenylalanine 1.169mg 0.493mg 0%
Valine 1.315mg 0.548mg 0%
Histidine 0.632mg 0.261mg 0%
Omega-3 - EPA 0.014g 0.075g N/A
Omega-3 - DHA 0g 0.045g N/A
Omega-3 - DPA 0g 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Gefilte fish
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
146%
Sunflower seeds
15%
Gefilte fish
Minerals Daily Need Coverage Score
207%
Sunflower seeds
37%
Gefilte fish

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 30mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 515mg)
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?
Gefilte fish
Gefilte fish is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Gefilte fish
Gefilte fish is lower in Saturated fat (difference - 4.043g)
Which food is lower in glycemic index?
Gefilte fish
Gefilte fish is lower in glycemic index (difference - 20)
Which food is cheaper?
Gefilte fish
Gefilte fish 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. Gefilte fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171961/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.