Swordfish vs. Sunflower seeds — In-Depth Nutrition Comparison
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What are the differences between swordfish and sunflower seeds?
- Swordfish is higher in vitamin D and vitamin B12, yet sunflower seeds are higher in vitamin E, copper, vitamin B1, manganese, magnesium, iron, folate, and vitamin B6.
- Sunflower seeds' daily need coverage for vitamin E is 218% more.
- The glycemic index of swordfish is lower.
We used Fish, swordfish, cooked, dry heat and Seeds, sunflower seed kernels, dried types in this article.
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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 SeleniumSelenium | +29.2% |
| Contains more MagnesiumMagnesium | +828.6% |
| Contains more CalciumCalcium | +1200% |
| Contains more PotassiumPotassium | +29.3% |
| Contains more IronIron | +1066.7% |
| Contains more CopperCopper | +3813% |
| Contains more ZincZinc | +541% |
| Contains more PhosphorusPhosphorus | +117.1% |
| Contains less SodiumSodium | -90.7% |
| Contains more ManganeseManganese | +14900% |
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 AVitamin A | +1333.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +40.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1359.3% |
| Contains more Vitamin B1Vitamin B1 | +1562.9% |
| Contains more Vitamin B2Vitamin B2 | +463.5% |
| Contains more Vitamin B5Vitamin B5 | +171% |
| Contains more Vitamin B6Vitamin B6 | +118.7% |
| Contains more FolateFolate | +11250% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more ProteinProtein | +12.8% |
| Contains more WaterWater | +1343.1% |
| Contains more FatsFats | +548.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +741.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
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 | -57.1% |
| Contains more Mono. FatMonounsaturated fat | +422.8% |
| Contains more Poly. FatPolyunsaturated fat | +1591.3% |
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 price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 2.41mg | 35.17mg | 218% |
| Copper | 0.046mg | 1.8mg | 195% |
| Polyunsaturated fat | 1.368g | 23.137g | 145% |
| Vitamin B1 | 0.089mg | 1.48mg | 116% |
| Manganese | 0.013mg | 1.95mg | 84% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Magnesium | 35mg | 325mg | 69% |
| Vitamin B12 | 1.62µg | 0µg | 68% |
| Fats | 7.93g | 51.46g | 67% |
| Iron | 0.45mg | 5.25mg | 60% |
| Vitamin B6 | 0.615mg | 1.345mg | 56% |
| Folate | 2µg | 227µg | 56% |
| Phosphorus | 304mg | 660mg | 51% |
| Zinc | 0.78mg | 5mg | 38% |
| Monounsaturated fat | 3.544g | 18.528g | 37% |
| Fiber | 0g | 8.6g | 34% |
| Selenium | 68.5µg | 53µg | 28% |
| Cholesterol | 78mg | 0mg | 26% |
| Vitamin B2 | 0.063mg | 0.355mg | 22% |
| Calories | 172kcal | 584kcal | 21% |
| Vitamin B5 | 0.417mg | 1.13mg | 14% |
| Saturated fat | 1.911g | 4.455g | 12% |
| Calcium | 6mg | 78mg | 7% |
| Carbs | 0g | 20g | 7% |
| Vitamin B3 | 9.254mg | 8.335mg | 6% |
| Protein | 23.45g | 20.78g | 5% |
| Vitamin A | 43µg | 3µg | 4% |
| Choline | 77.5mg | 55.1mg | 4% |
| Sodium | 97mg | 9mg | 4% |
| Potassium | 499mg | 645mg | 4% |
| Vitamin C | 0mg | 1.4mg | 2% |
| Net carbs | 0g | 11.4g | N/A |
| Sugar | 0g | 2.62g | N/A |
| Vitamin K | 0.1µg | 0µg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.348mg | 0% |
| Threonine | 1.035mg | 0.928mg | 0% |
| Isoleucine | 1.088mg | 1.139mg | 0% |
| Leucine | 1.919mg | 1.659mg | 0% |
| Lysine | 2.168mg | 0.937mg | 0% |
| Methionine | 0.699mg | 0.494mg | 0% |
| Phenylalanine | 0.922mg | 1.169mg | 0% |
| Valine | 1.216mg | 1.315mg | 0% |
| Histidine | 0.695mg | 0.632mg | 0% |
| Omega-3 - EPA | 0.127g | 0.014g | N/A |
| Omega-3 - DHA | 0.772g | 0g | N/A |
| Omega-3 - DPA | 0.168g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | 0g | N/A |
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
72%
146%
Minerals Daily Need Coverage Score
64%
207%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 2.544g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 20)
Which food is cheaper?
Swordfish is cheaper (difference - $1.6)
Which food is lower in Cholesterol?
Sunflower seeds is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 88mg)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
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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.