Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Surimi
  5. Compare
  6. Surimi vs. Sunflower seeds

Surimi vs. Sunflower seeds — In-Depth Nutrition Comparison

Compare

A recap on differences between surimi and sunflower seeds

  • Surimi is higher in vitamin B12, yet sunflower seeds are higher in vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, iron, folate, and phosphorus.
  • Sunflower seeds cover your daily vitamin E needs 230% more than surimi.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Fish, surimi and Seeds, sunflower seed kernels, dried.

Infographic

Surimi vs Sunflower seeds 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.
Surimi
Surimi
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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%
Contains more MagnesiumMagnesium +655.8%
Contains more CalciumCalcium +766.7%
Contains more PotassiumPotassium +475.9%
Contains more IronIron +1919.2%
Contains more CopperCopper +5525%
Contains more ZincZinc +1415.2%
Contains more PhosphorusPhosphorus +134%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +17627.3%
Contains more SeleniumSelenium +88.6%

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.
Surimi
Surimi
3
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
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%
Contains more Vitamin AVitamin A +566.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +5482.5%
Contains more Vitamin B1Vitamin B1 +7300%
Contains more Vitamin B2Vitamin B2 +1590.5%
Contains more Vitamin B3Vitamin B3 +3688.6%
Contains more Vitamin B5Vitamin B5 +1514.3%
Contains more Vitamin B6Vitamin B6 +4383.3%
Contains more FolateFolate +11250%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Surimi Sunflower seeds DV% diff.
Vitamin E 0.63mg 35.17mg 230%
Copper 0.032mg 1.8mg 196%
Polyunsaturated fat 0.443g 23.137g 151%
Vitamin B1 0.02mg 1.48mg 122%
Vitamin B6 0.03mg 1.345mg 101%
Manganese 0.011mg 1.95mg 84%
Fats 0.9g 51.46g 78%
Vitamin B12 1.6µg 0µg 67%
Magnesium 43mg 325mg 67%
Iron 0.26mg 5.25mg 62%
Folate 2µg 227µg 56%
Phosphorus 282mg 660mg 54%
Vitamin B3 0.22mg 8.335mg 51%
Monounsaturated fat 0.149g 18.528g 46%
Selenium 28.1µg 53µg 45%
Zinc 0.33mg 5mg 42%
Fiber 0g 8.6g 34%
Vitamin B2 0.021mg 0.355mg 26%
Calories 99kcal 584kcal 24%
Vitamin B5 0.07mg 1.13mg 21%
Saturated fat 0.191g 4.455g 19%
Potassium 112mg 645mg 16%
Protein 15.18g 20.78g 11%
Choline 55.1mg 10%
Cholesterol 30mg 0mg 10%
Calcium 9mg 78mg 7%
Sodium 143mg 9mg 6%
Carbs 6.85g 20g 4%
Vitamin A 20µg 3µg 2%
Vitamin C 0mg 1.4mg 2%
Net carbs 6.85g 11.4g N/A
Sugar 0g 2.62g N/A
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.092mg 0.348mg 0%
Threonine 0.734mg 0.928mg 0%
Isoleucine 0.709mg 1.139mg 0%
Leucine 1.202mg 1.659mg 0%
Lysine 1.387mg 0.937mg 0%
Methionine 0.515mg 0.494mg 0%
Phenylalanine 0.595mg 1.169mg 0%
Valine 0.77mg 1.315mg 0%
Histidine 0.35mg 0.632mg 0%
Omega-3 - EPA 0.157g 0.014g N/A
Omega-3 - DHA 0.241g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
Surimi
1
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1514%
Contains more ProteinProtein +36.9%
Contains more FatsFats +5617.8%
Contains more CarbsCarbs +192%
Contains more OtherOther +315.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +12334.9%
Contains more Poly. FatPolyunsaturated fat +5122.8%

People also compare

Surimi
Surimi vs Swordfish
Swordfish
Surimi
Surimi vs Tuna Bluefin
Tuna Bluefin
Surimi
Surimi vs Sardines
Sardines
Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.