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Snail vs. Sunfish — In-Depth Nutrition Comparison

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How are snail and sunfish different?

  • Snail is richer in magnesium, iron, selenium, and phosphorus, while sunfish is higher in vitamin B12, calcium, zinc, and vitamin B1.
  • Sunfish covers your daily need for vitamin B12, 75% more than snail.
  • Snail contains 7 times more magnesium than sunfish. Snail contains 250mg of magnesium, while sunfish contains 38mg.
  • Snail is lower in cholesterol.

Mollusks, snail, raw and Fish, sunfish, pumpkin seed, cooked, dry heat types were used in this article.

Infographic

Snail vs Sunfish 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.
Snail
Snail
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 179% 3% 34% 131% 133% 27% 117% 9.1% 0% 149%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 31% 40% 58% 128% 54% 99% 13% 117% 88%
Contains more MagnesiumMagnesium +557.9%
Contains more IronIron +127.3%
Contains more PhosphorusPhosphorus +17.7%
Contains less SodiumSodium -32%
Contains more SeleniumSelenium +69.1%
Contains more CalciumCalcium +930%
Contains more PotassiumPotassium +17.5%
Contains more ZincZinc +99%
~equal in Copper ~0.385mg

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.
Snail
Snail
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 10% 100% 2.5% 28% 26% 0% 30% 63% 0.25% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 5.7% 0% 23% 20% 27% 52% 32% 289% 0% 13%
Contains more Vitamin AVitamin A +76.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +41.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +820%
Contains more Vitamin B12Vitamin B12 +362%
Contains more FolateFolate +183.3%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.462mg
~equal in Vitamin B6 ~0.138mg

All nutrients comparison - raw data values

Nutrient Snail Sunfish DV% diff.
Vitamin B12 0.5µg 2.31µg 75%
Magnesium 250mg 38mg 50%
Manganese 0.897mg 39%
Vitamin E 5mg 33%
Iron 3.5mg 1.54mg 25%
Selenium 27.4µg 16.2µg 20%
Protein 16.1g 24.87g 18%
Vitamin B5 0.865mg 17%
Cholesterol 50mg 86mg 12%
Choline 65mg 12%
Calcium 10mg 103mg 9%
Zinc 1mg 1.99mg 9%
Vitamin B1 0.01mg 0.092mg 7%
Phosphorus 272mg 231mg 6%
Vitamin B2 0.12mg 0.085mg 3%
Folate 6µg 17µg 3%
Potassium 382mg 449mg 2%
Copper 0.4mg 0.385mg 2%
Calories 90kcal 114kcal 1%
Fats 1.4g 0.9g 1%
Vitamin C 0mg 1mg 1%
Carbs 2g 0g 1%
Sodium 70mg 103mg 1%
Vitamin A 30µg 17µg 1%
Vitamin B6 0.13mg 0.138mg 1%
Saturated fat 0.361g 0.178g 1%
Protein per 100 calories 18g 22g N/A
Calories per 10 g protein 56kcal 46kcal N/A
Weight per 100 calories 111g 88g N/A
Net carbs 2g 0g N/A
Vitamin B3 1.4mg 1.462mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.259g 0.15g 0%
Polyunsaturated fat 0.252g 0.315g 0%
Tryptophan 0.279mg 0%
Threonine 1.09mg 0%
Isoleucine 1.146mg 0%
Leucine 2.022mg 0%
Lysine 2.284mg 0%
Methionine 0.736mg 0%
Phenylalanine 0.971mg 0%
Valine 1.281mg 0%
Histidine 0.732mg 0%
Omega-3 - EPA 0.119g 0.047g N/A
Omega-3 - DHA 0g 0.092g N/A
Omega-3 - DPA 0.099g 0.042g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Snail
Snail
4
16% 2% 79%
Protein: 16.1 g
Fats: 1.4 g
Carbs: 2 g
Water: 79.2 g
Other: 1.3 g
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more FatsFats +55.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +154.9%
Contains more ProteinProtein +54.5%
~equal in Water ~73.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Snail
Snail
1
41% 30% 29%
Saturated fat: Sat. Fat 0.361 g
Monounsaturated fat: Mono. Fat 0.259 g
Polyunsaturated fat: Poly. Fat 0.252 g
28% 23% 49%
Saturated fat: Sat. Fat 0.178 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.315 g
Contains more Mono. FatMonounsaturated fat +72.7%
Contains less Sat. FatSaturated fat -50.7%
Contains more Poly. FatPolyunsaturated fat +25%

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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. Snail - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167744/nutrients
  2. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.