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  6. Sunflower seed vs. Surimi

Sunflower seed vs. Surimi — In-Depth Nutrition Comparison

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A recap on differences between Sunflower seed and Surimi

  • Sunflower seed is higher in Vitamin E , Copper, Vitamin B1, Vitamin B6, Manganese, Magnesium, Iron, Folate, and Phosphorus, yet Surimi is higher in Vitamin B12.
  • Sunflower seed covers your daily Vitamin E needs 230% more than Surimi.
  • Sunflower seed contains 177 times more Manganese than Surimi. While Sunflower seed contains 1.95mg of Manganese, Surimi contains only 0.011mg.

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

Infographic

Sunflower seed 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.
Sunflower seed
Sunflower seed
10
:
0
Surimi
Surimi
Contains more Calcium +766.7%
Contains more Iron +1919.2%
Contains more Magnesium +655.8%
Contains more Phosphorus +134%
Contains more Potassium +475.9%
Contains less Sodium -93.7%
Contains more Zinc +1415.2%
Contains more Copper +5525%
Contains more Manganese +17627.3%
Contains more Selenium +88.6%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Surimi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 10% 31% 121% 10% 19% 10% 11% 2% 154%
Contains more Calcium +766.7%
Contains more Iron +1919.2%
Contains more Magnesium +655.8%
Contains more Phosphorus +134%
Contains more Potassium +475.9%
Contains less Sodium -93.7%
Contains more Zinc +1415.2%
Contains more Copper +5525%
Contains more Manganese +17627.3%
Contains more Selenium +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.
Sunflower seed
Sunflower seed
9
:
3
Surimi
Surimi
Contains more Vitamin E +5482.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +7300%
Contains more Vitamin B2 +1590.5%
Contains more Vitamin B3 +3688.6%
Contains more Vitamin B5 +1514.3%
Contains more Vitamin B6 +4383.3%
Contains more Folate +11250%
Contains more Vitamin A +34%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Surimi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 13% 0% 0% 5% 5% 5% 5% 7% 2% 200% 1%
Contains more Vitamin E +5482.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +7300%
Contains more Vitamin B2 +1590.5%
Contains more Vitamin B3 +3688.6%
Contains more Vitamin B5 +1514.3%
Contains more Vitamin B6 +4383.3%
Contains more Folate +11250%
Contains more Vitamin A +34%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
4
:
1
Surimi
Surimi
Contains more Protein +36.9%
Contains more Fats +5617.8%
Contains more Carbs +192%
Contains more Other +315.1%
Contains more Water +1514%
Sunflower seed
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
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 Protein +36.9%
Contains more Fats +5617.8%
Contains more Carbs +192%
Contains more Other +315.1%
Contains more Water +1514%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Surimi
Surimi
Contains more Monounsaturated Fat +12334.9%
Contains more Polyunsaturated fat +5122.8%
Contains less Saturated Fat -95.7%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Surimi
24% 19% 57%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.149 g
Polyunsaturated fat: 0.443 g
Contains more Monounsaturated Fat +12334.9%
Contains more Polyunsaturated fat +5122.8%
Contains less Saturated 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 seed Surimi
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol 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 seed Surimi Opinion
Net carbs 11.4g 6.85g Sunflower seed
Protein 20.78g 15.18g Sunflower seed
Fats 51.46g 0.9g Sunflower seed
Carbs 20g 6.85g Sunflower seed
Calories 584kcal 99kcal Sunflower seed
Sugar 2.62g 0g Surimi
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 9mg Sunflower seed
Iron 5.25mg 0.26mg Sunflower seed
Magnesium 325mg 43mg Sunflower seed
Phosphorus 660mg 282mg Sunflower seed
Potassium 645mg 112mg Sunflower seed
Sodium 9mg 143mg Sunflower seed
Zinc 5mg 0.33mg Sunflower seed
Copper 1.8mg 0.032mg Sunflower seed
Manganese 1.95mg 0.011mg Sunflower seed
Selenium 53µg 28.1µg Sunflower seed
Vitamin A 50IU 67IU Surimi
Vitamin A RAE 3µg 20µg Surimi
Vitamin E 35.17mg 0.63mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.02mg Sunflower seed
Vitamin B2 0.355mg 0.021mg Sunflower seed
Vitamin B3 8.335mg 0.22mg Sunflower seed
Vitamin B5 1.13mg 0.07mg Sunflower seed
Vitamin B6 1.345mg 0.03mg Sunflower seed
Folate 227µg 2µg Sunflower seed
Vitamin B12 0µg 1.6µg Surimi
Vitamin K 0µg 0.1µg Surimi
Tryptophan 0.348mg 0.092mg Sunflower seed
Threonine 0.928mg 0.734mg Sunflower seed
Isoleucine 1.139mg 0.709mg Sunflower seed
Leucine 1.659mg 1.202mg Sunflower seed
Lysine 0.937mg 1.387mg Surimi
Methionine 0.494mg 0.515mg Surimi
Phenylalanine 1.169mg 0.595mg Sunflower seed
Valine 1.315mg 0.77mg Sunflower seed
Histidine 0.632mg 0.35mg Sunflower seed
Cholesterol 0mg 30mg Sunflower seed
Saturated Fat 4.455g 0.191g Surimi
Omega-3 - DHA 0g 0.241g Surimi
Omega-3 - EPA 0.014g 0.157g Surimi
Omega-3 - DPA 0g 0.014g Surimi
Monounsaturated Fat 18.528g 0.149g Sunflower seed
Polyunsaturated fat 23.137g 0.443g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Surimi
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
156%
Sunflower seed
20%
Surimi
Minerals Daily Need Coverage Score
207%
Sunflower seed
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 contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 134mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 30mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 30)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $2.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed 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 seed - 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.