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  6. Tuna Bluefin vs. Sunflower seed

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

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The main differences between Tuna Bluefin and Sunflower seed

  • Tuna Bluefin is richer in Vitamin B12, and Vitamin A RAE, yet Sunflower seed is richer in Copper, Vitamin B1, Manganese, Vitamin B6, Magnesium, Folate, Iron, and Phosphorus.
  • Daily need coverage for Vitamin B12 from Tuna Bluefin is 453% higher.
  • Tuna Bluefin contains 252 times more Vitamin A RAE than Sunflower seed. Tuna Bluefin contains 757µg of Vitamin A RAE, while Sunflower seed contains 3µg.

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

Infographic

Tuna Bluefin vs Sunflower seed 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.
Tuna Bluefin
Tuna Bluefin
0
:
10
Sunflower seed
Sunflower seed
Contains more Calcium +680%
Contains more Iron +300.8%
Contains more Magnesium +407.8%
Contains more Phosphorus +102.5%
Contains more Potassium +99.7%
Contains less Sodium -82%
Contains more Zinc +549.4%
Contains more Copper +1536.4%
Contains more Manganese +9650%
Contains more Selenium +13.2%
Tuna Bluefin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +680%
Contains more Iron +300.8%
Contains more Magnesium +407.8%
Contains more Phosphorus +102.5%
Contains more Potassium +99.7%
Contains less Sodium -82%
Contains more Zinc +549.4%
Contains more Copper +1536.4%
Contains more Manganese +9650%
Contains more Selenium +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.
Tuna Bluefin
Tuna Bluefin
4
:
8
Sunflower seed
Sunflower seed
Contains more Vitamin A +4940%
Contains more Vitamin B3 +26.5%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +432.4%
Contains more Vitamin B2 +16%
Contains more Vitamin B6 +156.2%
Contains more Folate +11250%
Tuna Bluefin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin A +4940%
Contains more Vitamin B3 +26.5%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +432.4%
Contains more Vitamin B2 +16%
Contains more Vitamin B6 +156.2%
Contains more Folate +11250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna Bluefin
Tuna Bluefin
3
:
2
Sunflower seed
Sunflower seed
Contains more Protein +43.9%
Contains more Water +1149.3%
Contains more Other +55.8%
Contains more Fats +719.4%
Contains more Carbs +∞%
Tuna Bluefin
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Sunflower seed
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 Protein +43.9%
Contains more Water +1149.3%
Contains more Other +55.8%
Contains more Fats +719.4%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna Bluefin
Tuna Bluefin
1
:
2
Sunflower seed
Sunflower seed
Contains less Saturated Fat -63.8%
Contains more Monounsaturated Fat +802.5%
Contains more Polyunsaturated fat +1154.7%
Tuna Bluefin
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -63.8%
Contains more Monounsaturated Fat +802.5%
Contains more Polyunsaturated fat +1154.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Bluefin Sunflower seed
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Sunflower seed Opinion
Net carbs 0g 11.4g Sunflower seed
Protein 29.91g 20.78g Tuna Bluefin
Fats 6.28g 51.46g Sunflower seed
Carbs 0g 20g Sunflower seed
Calories 184kcal 584kcal Sunflower seed
Sugar 2.62g Tuna Bluefin
Fiber 0g 8.6g Sunflower seed
Calcium 10mg 78mg Sunflower seed
Iron 1.31mg 5.25mg Sunflower seed
Magnesium 64mg 325mg Sunflower seed
Phosphorus 326mg 660mg Sunflower seed
Potassium 323mg 645mg Sunflower seed
Sodium 50mg 9mg Sunflower seed
Zinc 0.77mg 5mg Sunflower seed
Copper 0.11mg 1.8mg Sunflower seed
Manganese 0.02mg 1.95mg Sunflower seed
Selenium 46.8µg 53µg Sunflower seed
Vitamin A 2520IU 50IU Tuna Bluefin
Vitamin A RAE 757µg 3µg Tuna Bluefin
Vitamin E 35.17mg Sunflower seed
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.278mg 1.48mg Sunflower seed
Vitamin B2 0.306mg 0.355mg Sunflower seed
Vitamin B3 10.54mg 8.335mg Tuna Bluefin
Vitamin B5 1.37mg 1.13mg Tuna Bluefin
Vitamin B6 0.525mg 1.345mg Sunflower seed
Folate 2µg 227µg Sunflower seed
Vitamin B12 10.88µg 0µg Tuna Bluefin
Tryptophan 0.335mg 0.348mg Sunflower seed
Threonine 1.311mg 0.928mg Tuna Bluefin
Isoleucine 1.378mg 1.139mg Tuna Bluefin
Leucine 2.431mg 1.659mg Tuna Bluefin
Lysine 2.747mg 0.937mg Tuna Bluefin
Methionine 0.885mg 0.494mg Tuna Bluefin
Phenylalanine 1.168mg 1.169mg Sunflower seed
Valine 1.541mg 1.315mg Tuna Bluefin
Histidine 0.88mg 0.632mg Tuna Bluefin
Cholesterol 49mg 0mg Sunflower seed
Saturated Fat 1.612g 4.455g Tuna Bluefin
Omega-3 - DHA 1.141g 0g Tuna Bluefin
Omega-3 - EPA 0.363g 0.014g Tuna Bluefin
Omega-3 - DPA 0.16g 0g Tuna Bluefin
Monounsaturated Fat 2.053g 18.528g Sunflower seed
Polyunsaturated fat 1.844g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Bluefin Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
171%
Tuna Bluefin
156%
Sunflower seed
Minerals Daily Need Coverage Score
59%
Tuna Bluefin
207%
Sunflower seed

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 contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 41mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 49mg)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $5.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed 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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/nutrients
  2. Sunflower seed - 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.