Salmon vs. Sunflower Seeds
Nutrition comparison of Salmon and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and sunflower seeds:
- Both sunflower seeds and salmon are high in calories, potassium and protein.
- For omega-3 fatty acids, salmon has more dha, epa and dpa than sunflower seed.
- Salmon is an excellent source of Vitamin D.
- Sunflower seed has more thiamin, riboflavin, pantothenic acid and folate, however, salmon contains more Vitamin B12.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and salmon are high in calories. Sunflower seed has 387% more calories than salmon - sunflower seed has 619 calories per 100 grams and salmon has 127 calories.
| Salmon | Sunflower Seeds | |
|---|---|---|
| Protein | 67% | 10% |
| Carbohydrates | ~ | 12% |
| Fat | 33% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than salmon - sunflower seed has 11.5g of dietary fiber per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both sunflower seeds and salmon are high in protein. Salmon has 19% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and salmon has 86% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and sunflower seeds are low in trans fat - salmon has 0.03g of trans fat per 100 grams and sunflower seed does not contain significant amounts.
cholesterol
Sunflower seed has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than salmon - sunflower seed has 1.4mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has more Vitamin A than sunflower seed - salmon has 35ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than sunflower seed - salmon has 435iu of Vitamin D per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Salmon has more Vitamin E than sunflower seed - salmon has 0.4mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Salmon and sunflower seeds contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, pantothenic acid and folate, however, salmon contains more Vitamin B12. Both salmon and sunflower seeds contain significant amounts of niacin and Vitamin B6.
| Salmon | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.08 MG | 0.325 MG |
| Riboflavin | 0.105 MG | 0.285 MG |
| Niacin | 7.995 MG | 4.198 MG |
| Pantothenic acid | 1.03 MG | 7.056 MG |
| Vitamin B6 | 0.611 MG | 0.805 MG |
| Folate | 4 UG | 238 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 714% more calcium than salmon - sunflower seed has 57mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 16 times more iron than salmon - sunflower seed has 6.8mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both sunflower seeds and salmon are high in potassium. Sunflower seed has 34% more potassium than salmon - sunflower seed has 491mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more DHA, EPA and DPA than sunflower seed per 100 grams. Both salmon and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| Salmon | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.079 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than salmon per 100 grams.
| Salmon | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 37.39 G |
| Total | 0.085 G | 37.39 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Salmon g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or salmon contain more calories in 100 grams?Both sunflower seeds and salmon are high in calories. Sunflower seed has 390% more calories than salmon - sunflower seed has 619 calories in 100g and salmon has 127 calories.
Is sunflower seeds or salmon better for protein?
Both sunflower seeds and salmon are high in protein. Salmon has 20% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and salmon has 20.5g of protein.
Does sunflower seeds or salmon contain more iron?
Sunflower seed is an abundant source of iron and it has 16 times more iron than salmon - sunflower seed has 6.8mg of iron in 100 grams and salmon has 0.38mg of iron.
Does sunflower seeds or salmon contain more potassium?
Both sunflower seeds and salmon are high in potassium. Sunflower seed has 30% more potassium than salmon - sunflower seed has 491mg of potassium in 100 grams and salmon has 366mg of potassium.