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Tuna vs Sunflower seed - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tuna
0
:
Contains more Iron +300.8%
Contains more Calcium +680%
Contains more Potassium +99.7%
Contains more Magnesium +407.8%
Contains more Copper +1536.4%
Contains more Zinc +549.4%
Contains more Phosphorus +102.5%
Contains less Sodium -82%
Contains more Iron +300.8%
Contains more Calcium +680%
Contains more Potassium +99.7%
Contains more Magnesium +407.8%
Contains more Copper +1536.4%
Contains more Zinc +549.4%
Contains more Phosphorus +102.5%
Contains less Sodium -82%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tuna
4
:
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 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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
90
Tuna
105
Sunflower seed
Mineral Summary Score
30
Tuna
122
Sunflower seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
179%
Tuna
125%
Sunflower seed
Carbohydrates
0%
Tuna
20%
Sunflower seed
Fats
29%
Tuna
238%
Sunflower seed

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tuna Sunflower seed
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tuna Sunflower seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Tuna
Tuna contains less Sugars (difference - 2.62g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 2.843g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 20)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 49mg)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 41mg)
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?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tuna Sunflower seed Opinion
Calories 184 584 Sunflower seed
Protein 29.91 20.78 Tuna
Fats 6.28 51.46 Sunflower seed
Vitamin C 0 1.4 Sunflower seed
Carbs 0 20 Sunflower seed
Cholesterol 49 0 Sunflower seed
Vitamin D 0 Sunflower seed
Iron 1.31 5.25 Sunflower seed
Calcium 10 78 Sunflower seed
Potassium 323 645 Sunflower seed
Magnesium 64 325 Sunflower seed
Sugars 2.62 Sunflower seed
Fiber 0 8.6 Sunflower seed
Copper 0.11 1.8 Sunflower seed
Zinc 0.77 5 Sunflower seed
Starch
Phosphorus 326 660 Sunflower seed
Sodium 50 9 Sunflower seed
Vitamin A 2520 50 Tuna
Vitamin E 35.17 Sunflower seed
Vitamin D 0 Sunflower seed
Vitamin B1 0.278 1.48 Sunflower seed
Vitamin B2 0.306 0.355 Sunflower seed
Vitamin B3 10.54 8.335 Tuna
Vitamin B5 1.37 1.13 Tuna
Vitamin B6 0.525 1.345 Sunflower seed
Vitamin B12 10.88 0 Tuna
Vitamin K 0 Sunflower seed
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.612 4.455 Tuna
Monounsaturated Fat 2.053 18.528 Sunflower seed
Polyunsaturated fat 1.844 23.137 Sunflower seed
Tryptophan 0.335 0.348 Sunflower seed
Threonine 1.311 0.928 Tuna
Isoleucine 1.378 1.139 Tuna
Leucine 2.431 1.659 Tuna
Lysine 2.747 0.937 Tuna
Methionine 0.885 0.494 Tuna
Phenylalanine 1.168 1.169 Sunflower seed
Valine 1.541 1.315 Tuna
Histidine 0.88 0.632 Tuna
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.