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.
Detailed nutritional comparison of salmon and sunflower seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Salmon src
Image of Sunflower Seeds src

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) .

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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.