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  6. Sunflower seeds vs. Sockeye salmon

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

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Important differences between sunflower seeds and sockeye salmon

  • Sunflower seeds have more vitamin E, copper, vitamin B1, manganese, magnesium, iron, folate, and phosphorus; however, sockeye salmon has more vitamin B12 and vitamin D.
  • Sunflower seeds' daily need coverage for vitamin E is 228% more.
  • Sunflower seeds have 150 times more manganese than sockeye salmon. Sunflower seeds have 1.95mg of manganese, while sockeye salmon has 0.013mg.
  • Sunflower seeds have a higher glycemic index than sockeye salmon.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Sunflower seeds vs Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +802.8%
Contains more CalciumCalcium +609.1%
Contains more PotassiumPotassium +47.9%
Contains more IronIron +909.6%
Contains more CopperCopper +2268.4%
Contains more ZincZinc +809.1%
Contains more PhosphorusPhosphorus +116.4%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +14900%
Contains more SeleniumSelenium +49.3%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3452.5%
Contains more Vitamin B1Vitamin B1 +842.7%
Contains more Vitamin B2Vitamin B2 +44.3%
Contains more Vitamin B6Vitamin B6 +62.6%
Contains more FolateFolate +3142.9%
Contains more Vitamin AVitamin A +1833.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +21.5%
Contains more Vitamin B5Vitamin B5 +12.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +104.4%

All nutrients comparison - raw data values

Nutrient Sunflower seeds Sockeye salmon DV% diff.
Vitamin E 35.17mg 0.99mg 228%
Copper 1.8mg 0.076mg 192%
Vitamin B12 0µg 4.47µg 186%
Polyunsaturated fat 23.137g 1.327g 145%
Vitamin B1 1.48mg 0.157mg 110%
Vitamin D 0IU 670IU 84%
Manganese 1.95mg 0.013mg 84%
Vitamin D 0µg 16.7µg 84%
Fats 51.46g 5.57g 71%
Magnesium 325mg 36mg 69%
Iron 5.25mg 0.52mg 59%
Folate 227µg 7µg 55%
Phosphorus 660mg 305mg 51%
Monounsaturated fat 18.528g 1.864g 42%
Zinc 5mg 0.55mg 40%
Vitamin B6 1.345mg 0.827mg 40%
Fiber 8.6g 0g 34%
Selenium 53µg 35.5µg 32%
Calories 584kcal 156kcal 21%
Cholesterol 0mg 61mg 20%
Saturated fat 4.455g 0.969g 16%
Vitamin B3 8.335mg 10.123mg 11%
Protein 20.78g 26.48g 11%
Choline 55.1mg 112.6mg 10%
Vitamin B2 0.355mg 0.246mg 8%
Carbs 20g 0g 7%
Calcium 78mg 11mg 7%
Vitamin A 3µg 58µg 6%
Potassium 645mg 436mg 6%
Sodium 9mg 92mg 4%
Vitamin B5 1.13mg 1.274mg 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%
Trans fat 0.023g N/A
Tryptophan 0.348mg 0.335mg 0%
Threonine 0.928mg 1.247mg 0%
Isoleucine 1.139mg 1.274mg 0%
Leucine 1.659mg 2.185mg 0%
Lysine 0.937mg 2.574mg 0%
Methionine 0.494mg 0.858mg 0%
Phenylalanine 1.169mg 1.086mg 0%
Valine 1.315mg 1.461mg 0%
Histidine 0.632mg 0.711mg 0%
Omega-3 - EPA 0.014g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0g 0.019g 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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +823.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +388.7%
Contains more ProteinProtein +27.4%
Contains more WaterWater +1323.5%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +894%
Contains more Poly. FatPolyunsaturated fat +1643.6%
Contains less Sat. FatSaturated fat -78.2%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.