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Sunflower seeds vs. Skipjack tuna — In-Depth Nutrition Comparison

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What are the main differences between sunflower seeds and skipjack tuna?

  • Sunflower seeds are richer in copper, vitamin B1, manganese, magnesium, folate, phosphorus, iron, and zinc, yet skipjack tuna is richer in vitamin B12 and vitamin B3.
  • Sunflower seeds' daily need coverage for copper is 188% higher.
  • Sunflower seeds have 103 times more manganese than skipjack tuna. Sunflower seeds have 1.95mg of manganese, while skipjack tuna has 0.019mg.
  • Skipjack tuna has a lower glycemic index than sunflower seeds.

We used Seeds, sunflower seed kernels, dried and Fish, tuna, skipjack, fresh, cooked, dry heat types in this comparison.

Infographic

Sunflower seeds vs Skipjack tuna 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.
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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more MagnesiumMagnesium +638.6%
Contains more CalciumCalcium +110.8%
Contains more PotassiumPotassium +23.6%
Contains more IronIron +228.1%
Contains more CopperCopper +1536.4%
Contains more ZincZinc +376.2%
Contains more PhosphorusPhosphorus +131.6%
Contains less SodiumSodium -80.9%
Contains more ManganeseManganese +10163.2%
Contains more SeleniumSelenium +13.2%

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3794.7%
Contains more Vitamin B2Vitamin B2 +191%
Contains more Vitamin B5Vitamin B5 +133%
Contains more Vitamin B6Vitamin B6 +37.1%
Contains more FolateFolate +2170%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Skipjack tuna DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.11mg 188%
Polyunsaturated fat 23.137g 0.403g 152%
Vitamin B1 1.48mg 0.038mg 120%
Vitamin B12 0µg 2.19µg 91%
Manganese 1.95mg 0.019mg 84%
Fats 51.46g 1.29g 77%
Magnesium 325mg 44mg 67%
Vitamin B3 8.335mg 18.756mg 65%
Folate 227µg 10µg 54%
Phosphorus 660mg 285mg 54%
Iron 5.25mg 1.6mg 46%
Monounsaturated fat 18.528g 0.243g 46%
Zinc 5mg 1.05mg 36%
Fiber 8.6g 0g 34%
Vitamin B6 1.345mg 0.981mg 28%
Calories 584kcal 132kcal 23%
Cholesterol 0mg 60mg 20%
Saturated fat 4.455g 0.42g 18%
Vitamin B2 0.355mg 0.122mg 18%
Protein 20.78g 28.21g 15%
Vitamin B5 1.13mg 0.485mg 13%
Selenium 53µg 46.8µg 11%
Choline 55.1mg 10%
Carbs 20g 0g 7%
Potassium 645mg 522mg 4%
Calcium 78mg 37mg 4%
Vitamin A 3µg 18µg 2%
Sodium 9mg 47mg 2%
Vitamin C 1.4mg 1mg 0%
Net carbs 11.4g 0g N/A
Sugar 2.62g N/A
Tryptophan 0.348mg 0.316mg 0%
Threonine 0.928mg 1.237mg 0%
Isoleucine 1.139mg 1.3mg 0%
Leucine 1.659mg 2.293mg 0%
Lysine 0.937mg 2.59mg 0%
Methionine 0.494mg 0.835mg 0%
Phenylalanine 1.169mg 1.101mg 0%
Valine 1.315mg 1.453mg 0%
Histidine 0.632mg 0.83mg 0%
Omega-3 - EPA 0.014g 0.091g N/A
Omega-3 - DHA 0g 0.237g N/A
Omega-3 - DPA 0g 0.017g 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
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more FatsFats +3889.1%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +35.8%
Contains more WaterWater +1216.7%
Contains more OtherOther +171.3%

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
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains more Mono. FatMonounsaturated fat +7524.7%
Contains more Poly. FatPolyunsaturated fat +5641.2%
Contains less Sat. FatSaturated fat -90.6%

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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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.