Sunflower seeds vs. Sardines — In-Depth Nutrition Comparison
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The main differences between sunflower seeds and sardines
- Sunflower seeds are richer in vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, fats, and folate, yet sardines are richer in vitamin B12.
- Daily need coverage for vitamin B12 for sardines is 373% higher.
- Sunflower seeds contain 23 times more folate than sardines. Sunflower seeds contain 227µg of folate, while sardines contain 10µg.
- Sardines have a lower glycemic index than sunflower seeds.
Food types used in this article are Seeds, sunflower seed kernels, dried and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +733.3% |
| Contains more PotassiumPotassium | +62.5% |
| Contains more IronIron | +79.8% |
| Contains more CopperCopper | +867.7% |
| Contains more ZincZinc | +281.7% |
| Contains more PhosphorusPhosphorus | +34.7% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +1705.6% |
| Contains more CalciumCalcium | +389.7% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1624% |
| Contains more Vitamin B1Vitamin B1 | +1750% |
| Contains more Vitamin B2Vitamin B2 | +56.4% |
| Contains more Vitamin B3Vitamin B3 | +58.9% |
| Contains more Vitamin B5Vitamin B5 | +76% |
| Contains more Vitamin B6Vitamin B6 | +705.4% |
| Contains more FolateFolate | +2170% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +966.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 8.94µg | 373% |
| Vitamin E | 35.17mg | 2.04mg | 221% |
| Copper | 1.8mg | 0.186mg | 179% |
| Polyunsaturated fat | 23.137g | 5.148g | 120% |
| Vitamin B1 | 1.48mg | 0.08mg | 117% |
| Vitamin B6 | 1.345mg | 0.167mg | 91% |
| Manganese | 1.95mg | 0.108mg | 80% |
| Magnesium | 325mg | 39mg | 68% |
| Fats | 51.46g | 11.45g | 62% |
| Folate | 227µg | 10µg | 54% |
| Cholesterol | 0mg | 142mg | 47% |
| Monounsaturated fat | 18.528g | 3.869g | 37% |
| Fiber | 8.6g | 0g | 34% |
| Zinc | 5mg | 1.31mg | 34% |
| Calcium | 78mg | 382mg | 30% |
| Iron | 5.25mg | 2.92mg | 29% |
| Vitamin D* | 0 IU | 193 IU | 24% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Phosphorus | 660mg | 490mg | 24% |
| Calories | 584kcal | 208kcal | 19% |
| Vitamin B3 | 8.335mg | 5.245mg | 19% |
| Sodium | 9mg | 307mg | 13% |
| Saturated fat | 4.455g | 1.528g | 13% |
| Vitamin B2 | 0.355mg | 0.227mg | 10% |
| Vitamin B5 | 1.13mg | 0.642mg | 10% |
| Protein | 20.78g | 24.62g | 8% |
| Carbs | 20g | 0g | 7% |
| Potassium | 645mg | 397mg | 7% |
| Choline | 55.1mg | 75mg | 4% |
| Vitamin A | 3µg | 32µg | 3% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Vitamin K | 0µg | 2.6µg | 2% |
| Selenium | 53µg | 52.7µg | 1% |
| Protein per 100 calories | 3.6g | 12g | N/A |
| Calories per 10 g protein | 281kcal | 84kcal | N/A |
| Weight per 100 calories | 17g | 48g | N/A |
| Unsaturated / Saturated Fat ratio | 9.4 | 5.9 | N/A |
| Net carbs | 11.4g | 0g | N/A |
| Sugar | 2.62g | 0g | N/A |
| Tryptophan | 0.348mg | 0.276mg | 0% |
| Threonine | 0.928mg | 1.079mg | 0% |
| Isoleucine | 1.139mg | 1.134mg | 0% |
| Leucine | 1.659mg | 2.001mg | 0% |
| Lysine | 0.937mg | 2.26mg | 0% |
| Methionine | 0.494mg | 0.729mg | 0% |
| Phenylalanine | 1.169mg | 0.961mg | 0% |
| Valine | 1.315mg | 1.268mg | 0% |
| Histidine | 0.632mg | 0.725mg | 0% |
| Omega-3 (EPA) | 0.014g | 0.473g | N/A |
| Omega-3 (DHA) | 0g | 0.509g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
| Contains more FatsFats | +349.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +18.5% |
| Contains more WaterWater | +1160.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
1.528 g
Monounsaturated fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
| Contains more Mono. FatMonounsaturated fat | +378.9% |
| Contains more Poly. FatPolyunsaturated fat | +349.4% |
| Contains less Sat. FatSaturated fat | -65.7% |
