Sunflower seeds vs. Haddock — In-Depth Nutrition Comparison

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Significant differences between sunflower seeds and haddock

Sunflower seeds have more vitamin E, copper, vitamin B1, manganese, vitamin B6, magnesium, iron, phosphorus, and folate; however, haddock is richer in vitamin B12.
Sunflower seeds cover your daily vitamin E needs 231% more than haddock.
Haddock has 150 times less manganese than sunflower seeds. Sunflower seeds have 1.95mg of manganese, while haddock has 0.013mg.
Sunflower seeds have a higher glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of haddock is 0.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Fish, haddock, cooked, dry heat.

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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.

Sunflower seeds

Haddock

Contains more MagnesiumMagnesium	+1150%
Contains more CalciumCalcium	+457.1%
Contains more PotassiumPotassium	+83.8%
Contains more IronIron	+2400%
Contains more CopperCopper	+6823.1%
Contains more ZincZinc	+1150%
Contains more PhosphorusPhosphorus	+137.4%
Contains less SodiumSodium	-96.6%
Contains more ManganeseManganese	+14900%
Contains more SeleniumSelenium	+67.2%

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.

Sunflower seeds

Haddock

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+6294.5%
Contains more Vitamin B1Vitamin B1	+6334.8%
Contains more Vitamin B2Vitamin B2	+414.5%
Contains more Vitamin B3Vitamin B3	+102.4%
Contains more Vitamin B5Vitamin B5	+128.7%
Contains more Vitamin B6Vitamin B6	+311.3%
Contains more FolateFolate	+1646.2%

Contains more Vitamin AVitamin A	+600%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+44.5%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	35.17mg	0.55mg	231%
Copper	1.8mg	0.026mg	197%
Polyunsaturated fat	23.137g	0.204g	153%
Vitamin B1	1.48mg	0.023mg	121%
Vitamin B12	0µg	2.13µg	89%
Manganese	1.95mg	0.013mg	84%
Fats	51.46g	0.55g	78%
Vitamin B6	1.345mg	0.327mg	78%
Magnesium	325mg	26mg	71%
Iron	5.25mg	0.21mg	63%
Phosphorus	660mg	278mg	55%
Folate	227µg	13µg	54%
Monounsaturated fat	18.528g	0.074g	46%
Zinc	5mg	0.4mg	42%
Selenium	53µg	31.7µg	39%
Fiber	8.6g	0g	34%
Vitamin B3	8.335mg	4.119mg	26%
Calories	584kcal	90kcal	25%
Vitamin B2	0.355mg	0.069mg	22%
Cholesterol	0mg	66mg	22%
Saturated fat	4.455g	0.111g	20%
Vitamin B5	1.13mg	0.494mg	13%
Sodium	9mg	261mg	11%
Potassium	645mg	351mg	9%
Carbs	20g	0g	7%
Calcium	78mg	14mg	6%
Choline	55.1mg	79.6mg	4%
Vitamin D	0IU	23IU	3%
Vitamin D	0µg	0.6µg	3%
Vitamin A	3µg	21µg	2%
Vitamin C	1.4mg	0mg	2%
Protein	20.78g	19.99g	2%
Net carbs	11.4g	0g	N/A
Sugar	2.62g	0g	N/A
Vitamin K	0µg	0.1µg	0%
Trans fat		0.005g	N/A
Tryptophan	0.348mg	0.26mg	0%
Threonine	0.928mg	1.015mg	0%
Isoleucine	1.139mg	1.067mg	0%
Leucine	1.659mg	1.882mg	0%
Lysine	0.937mg	2.126mg	0%
Methionine	0.494mg	0.686mg	0%
Phenylalanine	1.169mg	0.904mg	0%
Valine	1.315mg	1.193mg	0%
Histidine	0.632mg	0.682mg	0%
Omega-3 - EPA	0.014g	0.051g	N/A
Omega-3 - DHA	0g	0.109g	N/A
Omega-3 - DPA	0g	0.006g	N/A
Omega-6 - Eicosadienoic acid	0g	0.001g	N/A