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  6. Tuna vs. Sunflower seeds

Tuna vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the differences between tuna and sunflower seeds?

  • Tuna is higher in selenium, vitamin B12, and vitamin B3, yet sunflower seeds are higher in vitamin E, copper, vitamin B1, manganese, magnesium, folate, and iron.
  • Sunflower seeds' daily need coverage for vitamin E is 233% more.
  • The glycemic index of tuna is lower.

We used Fish, tuna, yellowfin, fresh, cooked, dry heat and Seeds, sunflower seed kernels, dried types in this article.

Infographic

Tuna 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.
Tuna
Tuna
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
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 SeleniumSelenium +104.2%
Contains more MagnesiumMagnesium +673.8%
Contains more CalciumCalcium +1850%
Contains more PotassiumPotassium +22.4%
Contains more IronIron +470.7%
Contains more CopperCopper +4086%
Contains more ZincZinc +1011.1%
Contains more PhosphorusPhosphorus +98.2%
Contains less SodiumSodium -83.3%
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.
Tuna
Tuna
6
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
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 +633.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +164.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +40.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +12027.6%
Contains more Vitamin B1Vitamin B1 +1004.5%
Contains more Vitamin B2Vitamin B2 +159.1%
Contains more Vitamin B5Vitamin B5 +238.3%
Contains more Vitamin B6Vitamin B6 +29.6%
Contains more FolateFolate +11250%

All nutrients comparison - raw data values

Nutrient Tuna Sunflower seeds DV% diff.
Vitamin E 0.29mg 35.17mg 233%
Copper 0.043mg 1.8mg 195%
Polyunsaturated fat 0.175g 23.137g 153%
Vitamin B1 0.134mg 1.48mg 112%
Selenium 108.2µg 53µg 100%
Vitamin B12 2.35µg 0µg 98%
Vitamin B3 22.07mg 8.335mg 86%
Manganese 0.013mg 1.95mg 84%
Fats 0.59g 51.46g 78%
Magnesium 42mg 325mg 67%
Folate 2µg 227µg 56%
Iron 0.92mg 5.25mg 54%
Phosphorus 333mg 660mg 47%
Monounsaturated fat 0.138g 18.528g 46%
Zinc 0.45mg 5mg 41%
Fiber 0g 8.6g 34%
Vitamin B6 1.038mg 1.345mg 24%
Calories 130kcal 584kcal 23%
Saturated fat 0.205g 4.455g 19%
Protein 29.15g 20.78g 17%
Vitamin B2 0.137mg 0.355mg 17%
Cholesterol 47mg 0mg 16%
Vitamin B5 0.334mg 1.13mg 16%
Vitamin D 2µg 0µg 10%
Vitamin D 82IU 0IU 10%
Carbs 0g 20g 7%
Calcium 4mg 78mg 7%
Choline 77.6mg 55.1mg 4%
Potassium 527mg 645mg 3%
Vitamin A 22µg 3µg 2%
Vitamin C 0mg 1.4mg 2%
Sodium 54mg 9mg 2%
Net carbs 0g 11.4g N/A
Sugar 0g 2.62g N/A
Vitamin K 0.1µg 0µg 0%
Trans fat 0.02g N/A
Tryptophan 0.313mg 0.348mg 0%
Threonine 1.224mg 0.928mg 0%
Isoleucine 1.287mg 1.139mg 0%
Leucine 2.27mg 1.659mg 0%
Lysine 2.565mg 0.937mg 0%
Methionine 0.827mg 0.494mg 0%
Phenylalanine 1.091mg 1.169mg 0%
Valine 1.438mg 1.315mg 0%
Histidine 0.822mg 0.632mg 0%
Omega-3 - EPA 0.015g 0.014g N/A
Omega-3 - DHA 0.105g 0g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 +40.3%
Contains more WaterWater +1358.4%
Contains more FatsFats +8622%
Contains more CarbsCarbs +∞%
Contains more OtherOther +136.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 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 -95.4%
Contains more Mono. FatMonounsaturated fat +13326.1%
Contains more Poly. FatPolyunsaturated fat +13121.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.