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 from 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.
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 | +4940% |
| Contains more Vitamin B3Vitamin B3 | +26.5% |
| Contains more Vitamin B5Vitamin B5 | +21.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
~equal in
Vitamin D
~µg
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 584kcal | 184kcal |
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| Protein | 20.78g | 29.91g |
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| Fats | 51.46g | 6.28g |
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| Vitamin C | 1.4mg | 0mg |
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| Net carbs | 11.4g | 0g |
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| Carbs | 20g | 0g |
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| Cholesterol | 0mg | 49mg |
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| Magnesium | 325mg | 64mg |
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| Calcium | 78mg | 10mg |
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| Potassium | 645mg | 323mg |
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| Iron | 5.25mg | 1.31mg |
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| Sugar | 2.62g |
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| Fiber | 8.6g | 0g |
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| Copper | 1.8mg | 0.11mg |
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| Zinc | 5mg | 0.77mg |
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| Phosphorus | 660mg | 326mg |
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| Sodium | 9mg | 50mg |
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| Vitamin A | 50IU | 2520IU |
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| Vitamin A | 3µg | 757µg |
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| Vitamin E | 35.17mg |
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| Manganese | 1.95mg | 0.02mg |
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| Selenium | 53µg | 46.8µg |
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| Vitamin B1 | 1.48mg | 0.278mg |
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| Vitamin B2 | 0.355mg | 0.306mg |
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| Vitamin B3 | 8.335mg | 10.54mg |
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| Vitamin B5 | 1.13mg | 1.37mg |
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| Vitamin B6 | 1.345mg | 0.525mg |
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| Vitamin B12 | 0µg | 10.88µg |
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| Folate | 227µg | 2µg |
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| Choline | 55.1mg |
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| Saturated Fat | 4.455g | 1.612g |
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| Monounsaturated Fat | 18.528g | 2.053g |
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| Polyunsaturated fat | 23.137g | 1.844g |
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| Tryptophan | 0.348mg | 0.335mg |
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| Threonine | 0.928mg | 1.311mg |
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| Isoleucine | 1.139mg | 1.378mg |
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| Leucine | 1.659mg | 2.431mg |
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| Lysine | 0.937mg | 2.747mg |
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| Methionine | 0.494mg | 0.885mg |
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| Phenylalanine | 1.169mg | 1.168mg |
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| Valine | 1.315mg | 1.541mg |
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| Histidine | 0.632mg | 0.88mg |
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| Omega-3 - EPA | 0.014g | 0.363g |
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| Omega-3 - DHA | 0g | 1.141g |
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| Omega-3 - DPA | 0g | 0.16g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
146%
158%
Minerals Daily Need Coverage Score
207%
59%
Comparison summary
Which food is lower in Sugar?
Tuna Bluefin is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Tuna Bluefin is lower in Saturated Fat (difference - 2.843g)
Which food is lower in glycemic index?
Tuna Bluefin is lower in glycemic index (difference - 20)
Which food is lower in Cholesterol?
Sunflower seeds is lower in Cholesterol (difference - 49mg)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 41mg)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $5.4)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins