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  6. Sunflower seed vs. Tuna

Sunflower seed vs. Tuna — In-Depth Nutrition Comparison

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What are the differences between Sunflower seed and Tuna?

  • Sunflower seed is higher in Vitamin E , Copper, Vitamin B1, Manganese, Magnesium, Folate, and Iron, yet Tuna is higher in Selenium, Vitamin B12, and Vitamin B3.
  • Sunflower seed's daily need coverage for Vitamin E is 233% more.
  • Sunflower seed has 150 times more Manganese than Tuna. While Sunflower seed has 1.95mg of Manganese, Tuna has only 0.013mg.

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

Infographic

Sunflower seed 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.
Sunflower seed
Sunflower seed
9
:
1
Tuna
Tuna
Contains more Calcium +1850%
Contains more Iron +470.7%
Contains more Magnesium +673.8%
Contains more Phosphorus +98.2%
Contains more Potassium +22.4%
Contains less Sodium -83.3%
Contains more Zinc +1011.1%
Contains more Copper +4086%
Contains more Manganese +14900%
Contains more Selenium +104.2%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +1850%
Contains more Iron +470.7%
Contains more Magnesium +673.8%
Contains more Phosphorus +98.2%
Contains more Potassium +22.4%
Contains less Sodium -83.3%
Contains more Zinc +1011.1%
Contains more Copper +4086%
Contains more Manganese +14900%
Contains more Selenium +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.
Sunflower seed
Sunflower seed
7
:
5
Tuna
Tuna
Contains more Vitamin E +12027.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1004.5%
Contains more Vitamin B2 +159.1%
Contains more Vitamin B5 +238.3%
Contains more Vitamin B6 +29.6%
Contains more Folate +11250%
Contains more Vitamin A +30%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +164.8%
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%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin E +12027.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1004.5%
Contains more Vitamin B2 +159.1%
Contains more Vitamin B5 +238.3%
Contains more Vitamin B6 +29.6%
Contains more Folate +11250%
Contains more Vitamin A +30%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +164.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Tuna
Tuna
Contains more Fats +8622%
Contains more Carbs +∞%
Contains more Other +136.7%
Contains more Protein +40.3%
Contains more Water +1358.4%
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
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +8622%
Contains more Carbs +∞%
Contains more Other +136.7%
Contains more Protein +40.3%
Contains more Water +1358.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +13326.1%
Contains more Polyunsaturated fat +13121.1%
Contains less Saturated Fat -95.4%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +13326.1%
Contains more Polyunsaturated fat +13121.1%
Contains less Saturated Fat -95.4%

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 Tuna
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Tuna Opinion
Net carbs 11.4g 0g Sunflower seed
Protein 20.78g 29.15g Tuna
Fats 51.46g 0.59g Sunflower seed
Carbs 20g 0g Sunflower seed
Calories 584kcal 130kcal Sunflower seed
Sugar 2.62g 0g Tuna
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 4mg Sunflower seed
Iron 5.25mg 0.92mg Sunflower seed
Magnesium 325mg 42mg Sunflower seed
Phosphorus 660mg 333mg Sunflower seed
Potassium 645mg 527mg Sunflower seed
Sodium 9mg 54mg Sunflower seed
Zinc 5mg 0.45mg Sunflower seed
Copper 1.8mg 0.043mg Sunflower seed
Manganese 1.95mg 0.013mg Sunflower seed
Selenium 53µg 108.2µg Tuna
Vitamin A 50IU 65IU Tuna
Vitamin A RAE 3µg 22µg Tuna
Vitamin E 35.17mg 0.29mg Sunflower seed
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.134mg Sunflower seed
Vitamin B2 0.355mg 0.137mg Sunflower seed
Vitamin B3 8.335mg 22.07mg Tuna
Vitamin B5 1.13mg 0.334mg Sunflower seed
Vitamin B6 1.345mg 1.038mg Sunflower seed
Folate 227µg 2µg Sunflower seed
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 0µg 0.1µg Tuna
Tryptophan 0.348mg 0.313mg Sunflower seed
Threonine 0.928mg 1.224mg Tuna
Isoleucine 1.139mg 1.287mg Tuna
Leucine 1.659mg 2.27mg Tuna
Lysine 0.937mg 2.565mg Tuna
Methionine 0.494mg 0.827mg Tuna
Phenylalanine 1.169mg 1.091mg Sunflower seed
Valine 1.315mg 1.438mg Tuna
Histidine 0.632mg 0.822mg Tuna
Cholesterol 0mg 47mg Sunflower seed
Trans Fat 0.02g Sunflower seed
Saturated Fat 4.455g 0.205g Tuna
Omega-3 - DHA 0g 0.105g Tuna
Omega-3 - EPA 0.014g 0.015g Tuna
Omega-3 - DPA 0g 0.005g Tuna
Monounsaturated Fat 18.528g 0.138g Sunflower seed
Polyunsaturated fat 23.137g 0.175g Sunflower seed
Omega-6 - Eicosadienoic acid 0g 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Tuna
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
92%
Tuna
Minerals Daily Need Coverage Score
207%
Sunflower seed
88%
Tuna

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 4.25g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 20)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $1.6)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.