Sunflower seeds vs. Roe — In-Depth Nutrition Comparison
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Summary of differences between sunflower seeds and roe
- Sunflower seeds have more copper, vitamin B1, vitamin B6, manganese, magnesium, iron, and vitamin B3; however, roe is higher in vitamin B12 and vitamin B2.
- Roe covers your daily need for vitamin B12, 481% more than sunflower seeds.
- Sunflower seeds have 150 times more manganese than roe. While sunflower seeds have 1.95mg of manganese, roe has only 0.013mg.
These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Fish, roe, mixed species, cooked, dry heat.
Infographic
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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.
| Contains more MagnesiumMagnesium | +1150% |
| Contains more CalciumCalcium | +178.6% |
| Contains more PotassiumPotassium | +127.9% |
| Contains more IronIron | +581.8% |
| Contains more CopperCopper | +1306.3% |
| Contains more ZincZinc | +290.6% |
| Contains more PhosphorusPhosphorus | +28.2% |
| Contains less SodiumSodium | -92.3% |
| Contains more ManganeseManganese | +14900% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +434.3% |
| Contains more Vitamin B3Vitamin B3 | +280.2% |
| Contains more Vitamin B6Vitamin B6 | +627% |
| Contains more FolateFolate | +146.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +1071.4% |
| Contains more Vitamin AVitamin A | +2933.3% |
| Contains more Vitamin B2Vitamin B2 | +167.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
28.62 g
Fats:
8.23 g
Carbs:
1.92 g
Water:
58.63 g
Other:
2.6 g
| Contains more FatsFats | +525.3% |
| Contains more CarbsCarbs | +941.7% |
| Contains more OtherOther | +16.5% |
| Contains more ProteinProtein | +37.7% |
| Contains more WaterWater | +1139.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
1.866 g
Monounsaturated fat:
Mono. Fat
2.129 g
Polyunsaturated fat:
Poly. Fat
3.404 g
| Contains more Mono. FatMonounsaturated fat | +770.3% |
| Contains more Poly. FatPolyunsaturated fat | +579.7% |
| Contains less Sat. FatSaturated fat | -58.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 11.54µg | 481% |
| Vitamin E | 35.17mg | 234% | |
| Copper | 1.8mg | 0.128mg | 186% |
| Cholesterol | 0mg | 479mg | 160% |
| Polyunsaturated fat | 23.137g | 3.404g | 132% |
| Vitamin B1 | 1.48mg | 0.277mg | 100% |
| Vitamin B6 | 1.345mg | 0.185mg | 89% |
| Manganese | 1.95mg | 0.013mg | 84% |
| Magnesium | 325mg | 26mg | 71% |
| Fats | 51.46g | 8.23g | 67% |
| Iron | 5.25mg | 0.77mg | 56% |
| Vitamin B2 | 0.355mg | 0.949mg | 46% |
| Monounsaturated fat | 18.528g | 2.129g | 41% |
| Vitamin B3 | 8.335mg | 2.192mg | 38% |
| Folate | 227µg | 92µg | 34% |
| Fiber | 8.6g | 0g | 34% |
| Zinc | 5mg | 1.28mg | 34% |
| Phosphorus | 660mg | 515mg | 21% |
| Calories | 584kcal | 204kcal | 19% |
| Vitamin C | 1.4mg | 16.4mg | 17% |
| Protein | 20.78g | 28.62g | 16% |
| Saturated fat | 4.455g | 1.866g | 12% |
| Potassium | 645mg | 283mg | 11% |
| Choline | 55.1mg | 10% | |
| Vitamin A | 3µg | 91µg | 10% |
| Carbs | 20g | 1.92g | 6% |
| Calcium | 78mg | 28mg | 5% |
| Sodium | 9mg | 117mg | 5% |
| Selenium | 53µg | 51.7µg | 2% |
| Net carbs | 11.4g | 1.92g | N/A |
| Sugar | 2.62g | N/A | |
| Vitamin B5 | 1.13mg | 1.154mg | 0% |
| Tryptophan | 0.348mg | 0.375mg | 0% |
| Threonine | 0.928mg | 1.305mg | 0% |
| Isoleucine | 1.139mg | 1.465mg | 0% |
| Leucine | 1.659mg | 2.509mg | 0% |
| Lysine | 0.937mg | 2.179mg | 0% |
| Methionine | 0.494mg | 0.71mg | 0% |
| Phenylalanine | 1.169mg | 1.401mg | 0% |
| Valine | 1.315mg | 1.676mg | 0% |
| Histidine | 0.632mg | 0.778mg | 0% |
| Omega-3 - EPA | 0.014g | 1.26g | N/A |
| Omega-3 - DHA | 0g | 1.747g | N/A |
| Omega-3 - DPA | 0g | 0.105g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
157%
Minerals Daily Need Coverage Score
207%
68%
Comparison summary
Which food is lower in Cholesterol?
Sunflower seeds is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 108mg)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 7)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $98.4)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is lower in Sugar?
Roe is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Roe is lower in Saturated fat (difference - 2.589g)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.