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  6. Sunflower seeds vs. Squid

Sunflower seeds vs. Squid — In-Depth Nutrition Comparison

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A recap on the differences between sunflower seeds and squid

  • Sunflower seeds are higher in vitamin B1, copper, vitamin B6, manganese, and magnesium, yet squid is higher in vitamin B12, vitamin B2, iron, and selenium.
  • Squid covers your daily vitamin B12 needs 225% more than sunflower seeds.
  • Sunflower seeds contain 87 times more vitamin B1 than squid. While sunflower seeds contain 1.48mg of vitamin B1, squid contains only 0.017mg.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Sunflower seeds vs Squid 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%
Squid
Squid
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains more MagnesiumMagnesium +441.7%
Contains more CopperCopper +80.4%
Contains more ZincZinc +44.5%
Contains more PhosphorusPhosphorus +13.8%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +833%
Contains more CalciumCalcium +130.8%
Contains more IronIron +106.5%
Contains more SeleniumSelenium +69.1%
~equal in Potassium ~637mg

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%
Squid
Squid
4
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +8605.9%
Contains more Vitamin B3Vitamin B3 +280.8%
Contains more Vitamin B5Vitamin B5 +25.6%
Contains more Vitamin B6Vitamin B6 +398.1%
Contains more FolateFolate +845.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +507.1%
Contains more Vitamin AVitamin A +6666.7%
Contains more Vitamin B2Vitamin B2 +387%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Squid DV% diff.
Vitamin E 35.17mg 234%
Vitamin B12 0µg 5.4µg 225%
Polyunsaturated fat 23.137g 0.268g 152%
Vitamin B1 1.48mg 0.017mg 122%
Vitamin B2 0.355mg 1.729mg 106%
Copper 1.8mg 0.998mg 89%
Vitamin B6 1.345mg 0.27mg 83%
Fats 51.46g 1.4g 77%
Manganese 1.95mg 0.209mg 76%
Cholesterol 0mg 224mg 75%
Iron 5.25mg 10.84mg 70%
Selenium 53µg 89.6µg 67%
Magnesium 325mg 60mg 63%
Folate 227µg 24µg 51%
Monounsaturated fat 18.528g 0.162g 46%
Vitamin B3 8.335mg 2.189mg 38%
Fiber 8.6g 0g 34%
Sodium 9mg 744mg 32%
Protein 20.78g 32.48g 23%
Vitamin A 3µg 203µg 22%
Calories 584kcal 158kcal 21%
Saturated fat 4.455g 0.236g 19%
Zinc 5mg 3.46mg 14%
Phosphorus 660mg 580mg 11%
Calcium 78mg 180mg 10%
Choline 55.1mg 10%
Vitamin C 1.4mg 8.5mg 8%
Carbs 20g 1.64g 6%
Vitamin B5 1.13mg 0.9mg 5%
Net carbs 11.4g 1.64g N/A
Potassium 645mg 637mg 0%
Sugar 2.62g N/A
Tryptophan 0.348mg 0.364mg 0%
Threonine 0.928mg 1.398mg 0%
Isoleucine 1.139mg 1.414mg 0%
Leucine 1.659mg 2.287mg 0%
Lysine 0.937mg 2.427mg 0%
Methionine 0.494mg 0.733mg 0%
Phenylalanine 1.169mg 1.164mg 0%
Valine 1.315mg 1.419mg 0%
Histidine 0.632mg 0.624mg 0%
Omega-3 - EPA 0.014g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - DPA 0g 0.012g 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
Squid
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more FatsFats +3575.7%
Contains more CarbsCarbs +1119.5%
Contains more ProteinProtein +56.3%
Contains more WaterWater +1192.2%
Contains more OtherOther +10.9%

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
Squid
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated fat +11337%
Contains more Poly. FatPolyunsaturated fat +8533.2%
Contains less Sat. FatSaturated fat -94.7%

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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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.