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Nori vs. Sunflower seeds — In-Depth Nutrition Comparison

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Important differences between nori and sunflower seeds

  • Nori has more vitamin A; however, sunflower seeds have more vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, magnesium, iron, and vitamin B3.
  • Sunflower seeds' daily need coverage for vitamin E is 228% more.
  • Nori has 104 times more vitamin A than sunflower seeds. Nori has 5202IU of vitamin A, while sunflower seeds have 50IU.

The food varieties used in the comparison are Seaweed, laver, raw and Seeds, sunflower seed kernels, dried.

Infographic

Nori 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.
Nori
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
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 MagnesiumMagnesium +16150%
Contains more CalciumCalcium +11.4%
Contains more PotassiumPotassium +81.2%
Contains more IronIron +191.7%
Contains more CopperCopper +581.8%
Contains more ZincZinc +376.2%
Contains more PhosphorusPhosphorus +1037.9%
Contains less SodiumSodium -81.3%
Contains more ManganeseManganese +97.4%
Contains more SeleniumSelenium +7471.4%

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.
Nori
4
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
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 CVitamin C +2685.7%
Contains more Vitamin AVitamin A +8566.7%
Contains more Vitamin B2Vitamin B2 +25.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +3417%
Contains more Vitamin B1Vitamin B1 +1410.2%
Contains more Vitamin B3Vitamin B3 +467%
Contains more Vitamin B5Vitamin B5 +116.9%
Contains more Vitamin B6Vitamin B6 +745.9%
Contains more FolateFolate +55.5%
Contains more CholineCholine +429.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
2
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 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 WaterWater +1697.7%
Contains more OtherOther +24.4%
Contains more ProteinProtein +257.7%
Contains more FatsFats +18278.6%
Contains more CarbsCarbs +291.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 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 -98.6%
Contains more Mono. FatMonounsaturated fat +74012%
Contains more Poly. FatPolyunsaturated fat +20933.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nori Sunflower seeds
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nori Sunflower seeds DV% diff.
Vitamin E 1mg 35.17mg 228%
Copper 0.264mg 1.8mg 171%
Polyunsaturated fat 0.11g 23.137g 154%
Vitamin B1 0.098mg 1.48mg 115%
Selenium 0.7µg 53µg 95%
Vitamin B6 0.159mg 1.345mg 91%
Phosphorus 58mg 660mg 86%
Fats 0.28g 51.46g 79%
Magnesium 2mg 325mg 77%
Monounsaturated fat 0.025g 18.528g 46%
Vitamin B3 1.47mg 8.335mg 43%
Iron 1.8mg 5.25mg 43%
Vitamin C 39mg 1.4mg 42%
Manganese 0.988mg 1.95mg 42%
Zinc 1.05mg 5mg 36%
Fiber 0.3g 8.6g 33%
Protein 5.81g 20.78g 30%
Vitamin A 260µg 3µg 29%
Calories 35kcal 584kcal 27%
Folate 146µg 227µg 20%
Saturated fat 0.061g 4.455g 20%
Vitamin B5 0.521mg 1.13mg 12%
Potassium 356mg 645mg 9%
Choline 10.4mg 55.1mg 8%
Vitamin B2 0.446mg 0.355mg 7%
Carbs 5.11g 20g 5%
Vitamin K 4µg 0µg 3%
Sodium 48mg 9mg 2%
Calcium 70mg 78mg 1%
Net carbs 4.81g 11.4g N/A
Sugar 0.49g 2.62g N/A
Tryptophan 0.043mg 0.348mg 0%
Threonine 0.232mg 0.928mg 0%
Isoleucine 0.259mg 1.139mg 0%
Leucine 0.501mg 1.659mg 0%
Lysine 0.222mg 0.937mg 0%
Methionine 0.145mg 0.494mg 0%
Phenylalanine 0.273mg 1.169mg 0%
Valine 0.402mg 1.315mg 0%
Histidine 0.14mg 0.632mg 0%
Omega-3 - EPA 0.08g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Nori
146%
Sunflower seeds
Minerals Daily Need Coverage Score
40%
Nori
207%
Sunflower seeds

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 39mg)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 2.13g)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 4.394g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 20)
Which food is cheaper?
Nori
Nori is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.