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  6. Sunflower seeds vs. Pacific saury raw

Sunflower seeds vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are sunflower seeds and pacific saury raw different?

  • Sunflower seeds are richer in vitamin E, copper, vitamin B1, vitamin B6, manganese, selenium, magnesium, phosphorus, and iron, while pacific saury raw is higher in vitamin B12.
  • Sunflower seeds cover your daily need for vitamin E, 233% more than pacific saury raw.
  • Sunflower seeds contain 35 times more copper than pacific saury raw. Sunflower seeds contain 1.8mg of copper, while pacific saury raw contains 0.051mg.
  • Sunflower seeds have a higher glycemic index (20) than pacific saury raw (0).

Seeds, sunflower seed kernels, dried and Fish, pike, northern, raw types were used in this article.

Infographic

Sunflower seeds vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +948.4%
Contains more CalciumCalcium +36.8%
Contains more PotassiumPotassium +149%
Contains more IronIron +854.5%
Contains more CopperCopper +3429.4%
Contains more ZincZinc +646.3%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +712.5%
Contains more SeleniumSelenium +320.6%

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.
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin EVitamin E +17485%
Contains more Vitamin B1Vitamin B1 +2451.7%
Contains more Vitamin B2Vitamin B2 +463.5%
Contains more Vitamin B3Vitamin B3 +262.4%
Contains more Vitamin B5Vitamin B5 +50.7%
Contains more Vitamin B6Vitamin B6 +1049.6%
Contains more FolateFolate +1413.3%
Contains more Vitamin CVitamin C +171.4%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +18%

All nutrients comparison - raw data values

Nutrient Sunflower seeds Pacific saury raw DV% diff.
Vitamin E 35.17mg 0.2mg 233%
Copper 1.8mg 0.051mg 194%
Polyunsaturated fat 23.137g 0.202g 153%
Vitamin B1 1.48mg 0.058mg 119%
Vitamin B6 1.345mg 0.117mg 94%
Vitamin B12 0µg 2µg 83%
Fats 51.46g 0.69g 78%
Manganese 1.95mg 0.24mg 74%
Selenium 53µg 12.6µg 73%
Magnesium 325mg 31mg 70%
Phosphorus 660mg 220mg 63%
Iron 5.25mg 0.55mg 59%
Folate 227µg 15µg 53%
Monounsaturated fat 18.528g 0.157g 46%
Zinc 5mg 0.67mg 39%
Vitamin B3 8.335mg 2.3mg 38%
Fiber 8.6g 0g 34%
Calories 584kcal 88kcal 25%
Vitamin B2 0.355mg 0.063mg 22%
Saturated fat 4.455g 0.118g 20%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Vitamin D 0IU 99IU 12%
Potassium 645mg 259mg 11%
Vitamin B5 1.13mg 0.75mg 8%
Carbs 20g 0g 7%
Vitamin C 1.4mg 3.8mg 3%
Protein 20.78g 19.26g 3%
Choline 55.1mg 65mg 2%
Vitamin A 3µg 21µg 2%
Calcium 78mg 57mg 2%
Sodium 9mg 39mg 1%
Net carbs 11.4g 0g N/A
Sugar 2.62g 0g N/A
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.348mg 0.216mg 0%
Threonine 0.928mg 0.844mg 0%
Isoleucine 1.139mg 0.887mg 0%
Leucine 1.659mg 1.565mg 0%
Lysine 0.937mg 1.768mg 0%
Methionine 0.494mg 0.57mg 0%
Phenylalanine 1.169mg 0.752mg 0%
Valine 1.315mg 0.992mg 0%
Histidine 0.632mg 0.567mg 0%
Omega-3 - EPA 0.014g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +7358%
Contains more CarbsCarbs +∞%
Contains more OtherOther +168.1%
Contains more WaterWater +1568.5%
~equal in Protein ~19.26g

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +11701.3%
Contains more Poly. FatPolyunsaturated fat +11354%
Contains less Sat. FatSaturated fat -97.4%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.