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  6. Sunflower seeds vs. Tuna Bluefin

Sunflower seeds vs. Tuna Bluefin — In-Depth Nutrition Comparison

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The main differences between sunflower seeds and tuna Bluefin

  • Sunflower seeds are richer in copper, vitamin B1, manganese, vitamin B6, magnesium, folate, iron, and phosphorus, yet tuna Bluefin is richer in vitamin B12 and vitamin A.
  • Daily need coverage for vitamin B12 for tuna Bluefin is 453% higher.
  • Sunflower seeds contain 114 times more folate than tuna Bluefin. Sunflower seeds contain 227µg of folate, while tuna Bluefin contains 2µg.
  • Tuna Bluefin has a lower glycemic index than sunflower seeds.

Food types used in this article are Seeds, sunflower seed kernels, dried and Fish, tuna, fresh, bluefin, cooked, dry heat.

Infographic

Sunflower seeds vs Tuna Bluefin 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more MagnesiumMagnesium +407.8%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +99.7%
Contains more IronIron +300.8%
Contains more CopperCopper +1536.4%
Contains more ZincZinc +549.4%
Contains more PhosphorusPhosphorus +102.5%
Contains less SodiumSodium -82%
Contains more ManganeseManganese +9650%
Contains more SeleniumSelenium +13.2%

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%
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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +432.4%
Contains more Vitamin B2Vitamin B2 +16%
Contains more Vitamin B6Vitamin B6 +156.2%
Contains more FolateFolate +11250%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +25133.3%
Contains more Vitamin B3Vitamin B3 +26.5%
Contains more Vitamin B5Vitamin B5 +21.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~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
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more FatsFats +719.4%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +43.9%
Contains more WaterWater +1149.3%
Contains more OtherOther +55.8%

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
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains more Mono. FatMonounsaturated fat +802.5%
Contains more Poly. FatPolyunsaturated fat +1154.7%
Contains less Sat. FatSaturated fat -63.8%

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 Tuna Bluefin
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Tuna Bluefin DV% diff.
Vitamin B12 0µg 10.88µg 453%
Vitamin E 35.17mg 234%
Copper 1.8mg 0.11mg 188%
Polyunsaturated fat 23.137g 1.844g 142%
Vitamin B1 1.48mg 0.278mg 100%
Manganese 1.95mg 0.02mg 84%
Vitamin A 3µg 757µg 84%
Fats 51.46g 6.28g 70%
Vitamin B6 1.345mg 0.525mg 63%
Magnesium 325mg 64mg 62%
Folate 227µg 2µg 56%
Iron 5.25mg 1.31mg 49%
Phosphorus 660mg 326mg 48%
Monounsaturated fat 18.528g 2.053g 41%
Zinc 5mg 0.77mg 38%
Fiber 8.6g 0g 34%
Calories 584kcal 184kcal 20%
Protein 20.78g 29.91g 18%
Cholesterol 0mg 49mg 16%
Vitamin B3 8.335mg 10.54mg 14%
Saturated fat 4.455g 1.612g 13%
Selenium 53µg 46.8µg 11%
Choline 55.1mg 10%
Potassium 645mg 323mg 9%
Calcium 78mg 10mg 7%
Carbs 20g 0g 7%
Vitamin B5 1.13mg 1.37mg 5%
Vitamin B2 0.355mg 0.306mg 4%
Sodium 9mg 50mg 2%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 0g N/A
Sugar 2.62g N/A
Tryptophan 0.348mg 0.335mg 0%
Threonine 0.928mg 1.311mg 0%
Isoleucine 1.139mg 1.378mg 0%
Leucine 1.659mg 2.431mg 0%
Lysine 0.937mg 2.747mg 0%
Methionine 0.494mg 0.885mg 0%
Phenylalanine 1.169mg 1.168mg 0%
Valine 1.315mg 1.541mg 0%
Histidine 0.632mg 0.88mg 0%
Omega-3 - EPA 0.014g 0.363g N/A
Omega-3 - DHA 0g 1.141g N/A
Omega-3 - DPA 0g 0.16g N/A

Which food is preferable for your diet?

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

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
166%
Tuna Bluefin
Minerals Daily Need Coverage Score
207%
Sunflower seeds
59%
Tuna Bluefin

Comparison summary

Which food is lower in Sugar?
Tuna Bluefin
Tuna Bluefin is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Tuna Bluefin
Tuna Bluefin is lower in Saturated fat (difference - 2.843g)
Which food is lower in glycemic index?
Tuna Bluefin
Tuna Bluefin is lower in glycemic index (difference - 20)
Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 49mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 41mg)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $5.4)
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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.