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  6. Sunflower seeds vs. Tuna

Sunflower seeds vs. Tuna — In-Depth Nutrition Comparison

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What are the differences between sunflower seeds and tuna?

  • Sunflower seeds are higher in vitamin E, copper, vitamin B1, manganese, magnesium, folate, and iron, yet tuna is higher in selenium, vitamin B12, and vitamin B3.
  • Sunflower seeds' daily need coverage for vitamin E is 233% more.
  • Sunflower seeds have 150 times more manganese than tuna. While sunflower seeds have 1.95mg of manganese, tuna has only 0.013mg.
  • The glycemic index of tuna is lower.

We used Seeds, sunflower seed kernels, dried and Fish, tuna, yellowfin, fresh, cooked, dry heat types in this article.

Infographic

Sunflower seeds vs Tuna 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%
Tuna
Tuna
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Contains more MagnesiumMagnesium +673.8%
Contains more CalciumCalcium +1850%
Contains more PotassiumPotassium +22.4%
Contains more IronIron +470.7%
Contains more CopperCopper +4086%
Contains more ZincZinc +1011.1%
Contains more PhosphorusPhosphorus +98.2%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +14900%
Contains more SeleniumSelenium +104.2%

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%
Tuna
Tuna
6
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +12027.6%
Contains more Vitamin B1Vitamin B1 +1004.5%
Contains more Vitamin B2Vitamin B2 +159.1%
Contains more Vitamin B5Vitamin B5 +238.3%
Contains more Vitamin B6Vitamin B6 +29.6%
Contains more FolateFolate +11250%
Contains more Vitamin AVitamin A +633.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +164.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +40.8%

All nutrients comparison - raw data values

Nutrient Sunflower seeds Tuna DV% diff.
Vitamin E 35.17mg 0.29mg 233%
Copper 1.8mg 0.043mg 195%
Polyunsaturated fat 23.137g 0.175g 153%
Vitamin B1 1.48mg 0.134mg 112%
Selenium 53µg 108.2µg 100%
Vitamin B12 0µg 2.35µg 98%
Vitamin B3 8.335mg 22.07mg 86%
Manganese 1.95mg 0.013mg 84%
Fats 51.46g 0.59g 78%
Magnesium 325mg 42mg 67%
Folate 227µg 2µg 56%
Iron 5.25mg 0.92mg 54%
Phosphorus 660mg 333mg 47%
Monounsaturated fat 18.528g 0.138g 46%
Zinc 5mg 0.45mg 41%
Fiber 8.6g 0g 34%
Vitamin B6 1.345mg 1.038mg 24%
Calories 584kcal 130kcal 23%
Saturated fat 4.455g 0.205g 19%
Protein 20.78g 29.15g 17%
Vitamin B2 0.355mg 0.137mg 17%
Cholesterol 0mg 47mg 16%
Vitamin B5 1.13mg 0.334mg 16%
Vitamin D 0µg 2µg 10%
Vitamin D 0IU 82IU 10%
Carbs 20g 0g 7%
Calcium 78mg 4mg 7%
Choline 55.1mg 77.6mg 4%
Potassium 645mg 527mg 3%
Vitamin A 3µg 22µg 2%
Vitamin C 1.4mg 0mg 2%
Sodium 9mg 54mg 2%
Net carbs 11.4g 0g N/A
Sugar 2.62g 0g N/A
Vitamin K 0µg 0.1µg 0%
Trans fat 0.02g N/A
Tryptophan 0.348mg 0.313mg 0%
Threonine 0.928mg 1.224mg 0%
Isoleucine 1.139mg 1.287mg 0%
Leucine 1.659mg 2.27mg 0%
Lysine 0.937mg 2.565mg 0%
Methionine 0.494mg 0.827mg 0%
Phenylalanine 1.169mg 1.091mg 0%
Valine 1.315mg 1.438mg 0%
Histidine 0.632mg 0.822mg 0%
Omega-3 - EPA 0.014g 0.015g N/A
Omega-3 - DHA 0g 0.105g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g 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
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +8622%
Contains more CarbsCarbs +∞%
Contains more OtherOther +136.7%
Contains more ProteinProtein +40.3%
Contains more WaterWater +1358.4%

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
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +13326.1%
Contains more Poly. FatPolyunsaturated fat +13121.1%
Contains less Sat. FatSaturated fat -95.4%

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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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.