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  6. Tuna Bluefin vs. Sunflower seeds

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

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The main differences between tuna Bluefin and sunflower seeds

  • Tuna Bluefin is richer in vitamin B12 and vitamin A, yet sunflower seeds are richer in copper, vitamin B1, manganese, vitamin B6, magnesium, folate, iron, and phosphorus.
  • Daily need coverage for vitamin B12 for tuna Bluefin is 453% higher.
  • Tuna Bluefin contains 50 times more vitamin A than sunflower seeds. Tuna Bluefin contains 2520IU of vitamin A, while sunflower seeds contain 50IU.
  • Tuna Bluefin has a lower glycemic index than sunflower seeds.

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 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
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 +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.
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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 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 +25133.3%
Contains more Vitamin B3Vitamin B3 +26.5%
Contains more Vitamin B5Vitamin B5 +21.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +432.4%
Contains more Vitamin B2Vitamin B2 +16%
Contains more Vitamin B6Vitamin B6 +156.2%
Contains more FolateFolate +11250%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Sunflower seeds DV% diff.
Vitamin B12 10.88µg 0µg 453%
Vitamin E 35.17mg 234%
Copper 0.11mg 1.8mg 188%
Polyunsaturated fat 1.844g 23.137g 142%
Vitamin B1 0.278mg 1.48mg 100%
Manganese 0.02mg 1.95mg 84%
Vitamin A 757µg 3µg 84%
Fats 6.28g 51.46g 70%
Vitamin B6 0.525mg 1.345mg 63%
Magnesium 64mg 325mg 62%
Folate 2µg 227µg 56%
Iron 1.31mg 5.25mg 49%
Phosphorus 326mg 660mg 48%
Monounsaturated fat 2.053g 18.528g 41%
Zinc 0.77mg 5mg 38%
Fiber 0g 8.6g 34%
Calories 184kcal 584kcal 20%
Protein 29.91g 20.78g 18%
Cholesterol 49mg 0mg 16%
Vitamin B3 10.54mg 8.335mg 14%
Saturated fat 1.612g 4.455g 13%
Selenium 46.8µg 53µg 11%
Choline 55.1mg 10%
Potassium 323mg 645mg 9%
Calcium 10mg 78mg 7%
Carbs 0g 20g 7%
Vitamin B5 1.37mg 1.13mg 5%
Vitamin B2 0.306mg 0.355mg 4%
Sodium 50mg 9mg 2%
Vitamin C 0mg 1.4mg 2%
Net carbs 0g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.335mg 0.348mg 0%
Threonine 1.311mg 0.928mg 0%
Isoleucine 1.378mg 1.139mg 0%
Leucine 2.431mg 1.659mg 0%
Lysine 2.747mg 0.937mg 0%
Methionine 0.885mg 0.494mg 0%
Phenylalanine 1.168mg 1.169mg 0%
Valine 1.541mg 1.315mg 0%
Histidine 0.88mg 0.632mg 0%
Omega-3 - EPA 0.363g 0.014g N/A
Omega-3 - DHA 1.141g 0g N/A
Omega-3 - DPA 0.16g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 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 ProteinProtein +43.9%
Contains more WaterWater +1149.3%
Contains more OtherOther +55.8%
Contains more FatsFats +719.4%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 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 -63.8%
Contains more Mono. FatMonounsaturated fat +802.5%
Contains more Poly. FatPolyunsaturated fat +1154.7%

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 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.