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  6. Sunflower seeds vs. Smoked salmon

Sunflower seeds vs. Smoked salmon — In-Depth Nutrition Comparison

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Summary of differences between sunflower seeds and smoked salmon

  • Sunflower seeds have more vitamin E, copper, vitamin B1, manganese, vitamin B6, magnesium, phosphorus, and folate; however, smoked salmon is higher in vitamin B12 and vitamin D.
  • Sunflower seeds cover your daily need for vitamin E, 225% more than smoked salmon.
  • Sunflower seeds have 115 times more manganese than smoked salmon. While sunflower seeds have 1.95mg of manganese, smoked salmon has only 0.017mg.
  • The glycemic index of sunflower seeds is higher.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Fish, salmon, chinook, smoked.

Infographic

Sunflower seeds vs Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +1705.6%
Contains more CalciumCalcium +609.1%
Contains more PotassiumPotassium +268.6%
Contains more IronIron +517.6%
Contains more CopperCopper +682.6%
Contains more ZincZinc +1512.9%
Contains more PhosphorusPhosphorus +302.4%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +11370.6%
Contains more SeleniumSelenium +63.6%

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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2505.2%
Contains more Vitamin B1Vitamin B1 +6334.8%
Contains more Vitamin B2Vitamin B2 +251.5%
Contains more Vitamin B3Vitamin B3 +76.6%
Contains more Vitamin B5Vitamin B5 +29.9%
Contains more Vitamin B6Vitamin B6 +383.8%
Contains more FolateFolate +11250%
Contains more Vitamin AVitamin A +766.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +61.5%

All nutrients comparison - raw data values

Nutrient Sunflower seeds Smoked salmon DV% diff.
Vitamin E 35.17mg 1.35mg 225%
Copper 1.8mg 0.23mg 174%
Polyunsaturated fat 23.137g 0.995g 148%
Vitamin B12 0µg 3.26µg 136%
Vitamin B1 1.48mg 0.023mg 121%
Vitamin D 0IU 685IU 86%
Vitamin D 0µg 17.1µg 86%
Manganese 1.95mg 0.017mg 84%
Vitamin B6 1.345mg 0.278mg 82%
Magnesium 325mg 18mg 73%
Fats 51.46g 4.32g 73%
Phosphorus 660mg 164mg 71%
Folate 227µg 2µg 56%
Iron 5.25mg 0.85mg 55%
Zinc 5mg 0.31mg 43%
Monounsaturated fat 18.528g 2.023g 41%
Selenium 53µg 32.4µg 37%
Fiber 8.6g 0g 34%
Sodium 9mg 672mg 29%
Vitamin B3 8.335mg 4.72mg 23%
Calories 584kcal 117kcal 23%
Vitamin B2 0.355mg 0.101mg 20%
Saturated fat 4.455g 0.929g 16%
Potassium 645mg 175mg 14%
Cholesterol 0mg 23mg 8%
Calcium 78mg 11mg 7%
Carbs 20g 0g 7%
Choline 55.1mg 89mg 6%
Protein 20.78g 18.28g 5%
Vitamin B5 1.13mg 0.87mg 5%
Vitamin A 3µg 26µg 3%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 0g N/A
Sugar 2.62g 0g N/A
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.348mg 0.205mg 0%
Threonine 0.928mg 0.801mg 0%
Isoleucine 1.139mg 0.842mg 0%
Leucine 1.659mg 1.486mg 0%
Lysine 0.937mg 1.679mg 0%
Methionine 0.494mg 0.541mg 0%
Phenylalanine 1.169mg 0.714mg 0%
Valine 1.315mg 0.942mg 0%
Histidine 0.632mg 0.538mg 0%
Omega-3 - EPA 0.014g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more ProteinProtein +13.7%
Contains more FatsFats +1091.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +1422.2%
Contains more OtherOther +78.2%

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +815.9%
Contains more Poly. FatPolyunsaturated fat +2225.3%
Contains less Sat. FatSaturated fat -79.1%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.