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  6. Sunflower seeds vs. Halibut raw

Sunflower seeds vs. Halibut raw — In-Depth Nutrition Comparison

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The main differences between sunflower seeds and halibut raw

  • Sunflower seeds are richer in vitamin E, copper, vitamin B1, manganese, magnesium, vitamin B6, phosphorus, iron, and folate, yet halibut raw is richer in vitamin D.
  • Daily need coverage for vitamin E for sunflower seeds is 230% higher.
  • Sunflower seeds contain 227 times more folate than halibut raw. Sunflower seeds contain 227µg of folate, while halibut raw contains 1µg.
  • Halibut raw has a lower glycemic index than sunflower seeds.

Food types used in this article are Seeds, sunflower seed kernels, dried and Fish, halibut, Greenland, raw.

Infographic

Sunflower seeds vs Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +1150%
Contains more CalciumCalcium +2500%
Contains more PotassiumPotassium +140.7%
Contains more IronIron +695.5%
Contains more CopperCopper +5900%
Contains more ZincZinc +1150%
Contains more PhosphorusPhosphorus +302.4%
Contains less SodiumSodium -88.8%
Contains more ManganeseManganese +16150%
Contains more SeleniumSelenium +45.2%

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.
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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4717.8%
Contains more Vitamin B1Vitamin B1 +2366.7%
Contains more Vitamin B2Vitamin B2 +343.8%
Contains more Vitamin B3Vitamin B3 +455.7%
Contains more Vitamin B5Vitamin B5 +352%
Contains more Vitamin B6Vitamin B6 +220.2%
Contains more FolateFolate +22600%
Contains more Vitamin AVitamin A +366.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +12.2%

All nutrients comparison - raw data values

Nutrient Sunflower seeds Halibut raw DV% diff.
Vitamin E 35.17mg 0.73mg 230%
Copper 1.8mg 0.03mg 197%
Polyunsaturated fat 23.137g 1.367g 145%
Vitamin D 0IU 1097IU 137%
Vitamin D 0µg 27.4µg 137%
Vitamin B1 1.48mg 0.06mg 118%
Manganese 1.95mg 0.012mg 84%
Magnesium 325mg 26mg 71%
Vitamin B6 1.345mg 0.42mg 71%
Phosphorus 660mg 164mg 71%
Fats 51.46g 13.84g 58%
Folate 227µg 1µg 57%
Iron 5.25mg 0.66mg 57%
Vitamin B3 8.335mg 1.5mg 43%
Vitamin B12 0µg 1µg 42%
Zinc 5mg 0.4mg 42%
Fiber 8.6g 0g 34%
Selenium 53µg 36.5µg 30%
Monounsaturated fat 18.528g 8.378g 25%
Vitamin B2 0.355mg 0.08mg 21%
Calories 584kcal 186kcal 20%
Vitamin B5 1.13mg 0.25mg 18%
Cholesterol 0mg 46mg 15%
Protein 20.78g 14.37g 13%
Potassium 645mg 268mg 11%
Saturated fat 4.455g 2.419g 9%
Calcium 78mg 3mg 8%
Carbs 20g 0g 7%
Sodium 9mg 80mg 3%
Vitamin C 1.4mg 0mg 2%
Vitamin A 3µg 14µg 1%
Choline 55.1mg 61.8mg 1%
Net carbs 11.4g 0g N/A
Sugar 2.62g 0g N/A
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.348mg 0.161mg 0%
Threonine 0.928mg 0.63mg 0%
Isoleucine 1.139mg 0.662mg 0%
Leucine 1.659mg 1.168mg 0%
Lysine 0.937mg 1.32mg 0%
Methionine 0.494mg 0.425mg 0%
Phenylalanine 1.169mg 0.561mg 0%
Valine 1.315mg 0.74mg 0%
Histidine 0.632mg 0.423mg 0%
Omega-3 - EPA 0.014g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g 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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more ProteinProtein +44.6%
Contains more FatsFats +271.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +99.3%
Contains more WaterWater +1385.6%

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains more Mono. FatMonounsaturated fat +121.2%
Contains more Poly. FatPolyunsaturated fat +1592.5%
Contains less Sat. FatSaturated fat -45.7%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.