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  6. Sunflower seeds vs. Lobster Raw

Sunflower seeds vs. Lobster Raw — In-Depth Nutrition Comparison

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Summary of differences between sunflower seeds and lobster Raw

  • Sunflower seeds have more vitamin E, vitamin B1, vitamin B6, manganese, phosphorus, magnesium, iron, folate, and copper; however, lobster Raw is higher in vitamin B12.
  • Sunflower seeds cover your daily need for vitamin E, 229% more than lobster Raw.
  • Sunflower seeds have 74 times more vitamin B1 than lobster Raw. While sunflower seeds have 1.48mg of vitamin B1, lobster Raw has only 0.02mg.
  • The glycemic index of sunflower seeds is higher.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Crustaceans, lobster, northern, raw.

Infographic

Sunflower seeds vs Lobster 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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Contains more MagnesiumMagnesium +755.3%
Contains more PotassiumPotassium +222.5%
Contains more IronIron +1919.2%
Contains more CopperCopper +33.4%
Contains more ZincZinc +41.6%
Contains more PhosphorusPhosphorus +309.9%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +3382.1%
Contains more SeleniumSelenium +20%
~equal in Calcium ~84mg

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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +3942.5%
Contains more Vitamin B1Vitamin B1 +7300%
Contains more Vitamin B2Vitamin B2 +2435.7%
Contains more Vitamin B3Vitamin B3 +423.9%
Contains more Vitamin B6Vitamin B6 +1193.3%
Contains more FolateFolate +2170%
Contains more Vitamin B5Vitamin B5 +28.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +27.6%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Lobster Raw DV% diff.
Vitamin E 35.17mg 0.87mg 229%
Polyunsaturated fat 23.137g 0.296g 152%
Vitamin B1 1.48mg 0.02mg 122%
Vitamin B6 1.345mg 0.104mg 95%
Manganese 1.95mg 0.056mg 82%
Fats 51.46g 0.75g 78%
Phosphorus 660mg 161mg 71%
Magnesium 325mg 38mg 68%
Iron 5.25mg 0.26mg 62%
Folate 227µg 10µg 54%
Vitamin B12 0µg 1.25µg 52%
Copper 1.8mg 1.349mg 50%
Monounsaturated fat 18.528g 0.22g 46%
Cholesterol 0mg 127mg 42%
Vitamin B3 8.335mg 1.591mg 42%
Fiber 8.6g 0g 34%
Vitamin B2 0.355mg 0.014mg 26%
Calories 584kcal 77kcal 25%
Selenium 53µg 63.6µg 19%
Saturated fat 4.455g 0.181g 19%
Sodium 9mg 423mg 18%
Zinc 5mg 3.53mg 13%
Potassium 645mg 200mg 13%
Protein 20.78g 16.52g 9%
Carbs 20g 0g 7%
Vitamin B5 1.13mg 1.449mg 6%
Choline 55.1mg 70.3mg 3%
Vitamin C 1.4mg 0mg 2%
Calcium 78mg 84mg 1%
Net carbs 11.4g 0g N/A
Vitamin D 0IU 1IU 0%
Sugar 2.62g 0g N/A
Vitamin A 3µg 1µg 0%
Trans fat 0.011g N/A
Tryptophan 0.348mg 0.215mg 0%
Threonine 0.928mg 0.654mg 0%
Isoleucine 1.139mg 0.723mg 0%
Leucine 1.659mg 1.197mg 0%
Lysine 0.937mg 1.24mg 0%
Methionine 0.494mg 0.413mg 0%
Phenylalanine 1.169mg 0.68mg 0%
Valine 1.315mg 0.741mg 0%
Histidine 0.632mg 0.413mg 0%
Omega-3 - EPA 0.014g 0.102g N/A
Omega-3 - DHA 0g 0.068g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0g 0.006g 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
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Contains more ProteinProtein +25.8%
Contains more FatsFats +6761.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +70.2%
Contains more WaterWater +1611.4%

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
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains more Mono. FatMonounsaturated fat +8321.8%
Contains more Poly. FatPolyunsaturated fat +7716.6%
Contains less Sat. FatSaturated fat -95.9%

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.