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Sunflower seeds vs. Surimi — In-Depth Nutrition Comparison

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A recap on differences between sunflower seeds and surimi

  • Sunflower seeds are higher in vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, iron, folate, and phosphorus, yet surimi is higher in vitamin B12.
  • Sunflower seeds cover your daily vitamin E needs 230% more than surimi.
  • Sunflower seeds contain 177 times more manganese than surimi. While sunflower seeds contain 1.95mg of manganese, surimi contains only 0.011mg.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Fish, surimi.

Infographic

Sunflower seeds vs Surimi 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%
Surimi
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more MagnesiumMagnesium +655.8%
Contains more CalciumCalcium +766.7%
Contains more PotassiumPotassium +475.9%
Contains more IronIron +1919.2%
Contains more CopperCopper +5525%
Contains more ZincZinc +1415.2%
Contains more PhosphorusPhosphorus +134%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +17627.3%
Contains more SeleniumSelenium +88.6%

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%
Surimi
3
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +5482.5%
Contains more Vitamin B1Vitamin B1 +7300%
Contains more Vitamin B2Vitamin B2 +1590.5%
Contains more Vitamin B3Vitamin B3 +3688.6%
Contains more Vitamin B5Vitamin B5 +1514.3%
Contains more Vitamin B6Vitamin B6 +4383.3%
Contains more FolateFolate +11250%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +566.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~µg

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
Surimi
1
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more ProteinProtein +36.9%
Contains more FatsFats +5617.8%
Contains more CarbsCarbs +192%
Contains more OtherOther +315.1%
Contains more WaterWater +1514%

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
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated fat +12334.9%
Contains more Poly. FatPolyunsaturated fat +5122.8%
Contains less Sat. FatSaturated fat -95.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds Surimi
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Surimi DV% diff.
Vitamin E 35.17mg 0.63mg 230%
Copper 1.8mg 0.032mg 196%
Polyunsaturated fat 23.137g 0.443g 151%
Vitamin B1 1.48mg 0.02mg 122%
Vitamin B6 1.345mg 0.03mg 101%
Manganese 1.95mg 0.011mg 84%
Fats 51.46g 0.9g 78%
Vitamin B12 0µg 1.6µg 67%
Magnesium 325mg 43mg 67%
Iron 5.25mg 0.26mg 62%
Folate 227µg 2µg 56%
Phosphorus 660mg 282mg 54%
Vitamin B3 8.335mg 0.22mg 51%
Monounsaturated fat 18.528g 0.149g 46%
Selenium 53µg 28.1µg 45%
Zinc 5mg 0.33mg 42%
Fiber 8.6g 0g 34%
Vitamin B2 0.355mg 0.021mg 26%
Calories 584kcal 99kcal 24%
Vitamin B5 1.13mg 0.07mg 21%
Saturated fat 4.455g 0.191g 19%
Potassium 645mg 112mg 16%
Protein 20.78g 15.18g 11%
Choline 55.1mg 10%
Cholesterol 0mg 30mg 10%
Calcium 78mg 9mg 7%
Sodium 9mg 143mg 6%
Carbs 20g 6.85g 4%
Vitamin A 3µg 20µg 2%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 6.85g N/A
Sugar 2.62g 0g N/A
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.348mg 0.092mg 0%
Threonine 0.928mg 0.734mg 0%
Isoleucine 1.139mg 0.709mg 0%
Leucine 1.659mg 1.202mg 0%
Lysine 0.937mg 1.387mg 0%
Methionine 0.494mg 0.515mg 0%
Phenylalanine 1.169mg 0.595mg 0%
Valine 1.315mg 0.77mg 0%
Histidine 0.632mg 0.35mg 0%
Omega-3 - EPA 0.014g 0.157g N/A
Omega-3 - DHA 0g 0.241g N/A
Omega-3 - DPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Surimi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Sunflower seeds
19%
Surimi
Minerals Daily Need Coverage Score
207%
Sunflower seeds
37%
Surimi

Comparison summary

Which food is lower in Sugar?
Surimi
Surimi is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Surimi
Surimi is lower in Saturated fat (difference - 4.264g)
Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 30mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 134mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 30)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $2.4)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.