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.
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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.
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.
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 | +∞% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
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
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
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% |