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  6. Seaweed vs. Sunflower seeds

Seaweed vs. Sunflower seeds — In-Depth Nutrition Comparison

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Differences between seaweed and sunflower seeds

  • Seaweed has more vitamin K, while sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, vitamin B3, and magnesium.
  • Sunflower seeds' daily need coverage for vitamin E is 229% higher.

The food types used in this comparison are Seaweed, kelp, raw and Seeds, sunflower seed kernels, dried.

Infographic

Seaweed 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 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 CalciumCalcium +115.4%
Contains more MagnesiumMagnesium +168.6%
Contains more PotassiumPotassium +624.7%
Contains more IronIron +84.2%
Contains more CopperCopper +1284.6%
Contains more ZincZinc +306.5%
Contains more PhosphorusPhosphorus +1471.4%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +875%
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.
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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 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 +114.3%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +3942.5%
Contains more Vitamin B1Vitamin B1 +2860%
Contains more Vitamin B2Vitamin B2 +136.7%
Contains more Vitamin B3Vitamin B3 +1673.4%
Contains more Vitamin B5Vitamin B5 +76%
Contains more Vitamin B6Vitamin B6 +67150%
Contains more FolateFolate +26.1%
Contains more CholineCholine +330.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Sunflower seeds DV% diff.
Vitamin E 0.87mg 35.17mg 229%
Copper 0.13mg 1.8mg 186%
Polyunsaturated fat 0.047g 23.137g 154%
Vitamin B1 0.05mg 1.48mg 119%
Vitamin B6 0.002mg 1.345mg 103%
Selenium 0.7µg 53µg 95%
Phosphorus 42mg 660mg 88%
Fats 0.56g 51.46g 78%
Manganese 0.2mg 1.95mg 76%
Vitamin K 66µg 0µg 55%
Magnesium 121mg 325mg 49%
Vitamin B3 0.47mg 8.335mg 49%
Monounsaturated fat 0.098g 18.528g 46%
Protein 1.68g 20.78g 38%
Zinc 1.23mg 5mg 34%
Iron 2.85mg 5.25mg 30%
Fiber 1.3g 8.6g 29%
Calories 43kcal 584kcal 27%
Saturated fat 0.247g 4.455g 19%
Vitamin B2 0.15mg 0.355mg 16%
Potassium 89mg 645mg 16%
Folate 180µg 227µg 12%
Vitamin B5 0.642mg 1.13mg 10%
Sodium 233mg 9mg 10%
Calcium 168mg 78mg 9%
Choline 12.8mg 55.1mg 8%
Carbs 9.57g 20g 3%
Vitamin C 3mg 1.4mg 2%
Net carbs 8.27g 11.4g N/A
Sugar 0.6g 2.62g N/A
Vitamin A 6µg 3µg 0%
Tryptophan 0.048mg 0.348mg 0%
Threonine 0.055mg 0.928mg 0%
Isoleucine 0.076mg 1.139mg 0%
Leucine 0.083mg 1.659mg 0%
Lysine 0.082mg 0.937mg 0%
Methionine 0.025mg 0.494mg 0%
Phenylalanine 0.043mg 1.169mg 0%
Valine 0.072mg 1.315mg 0%
Histidine 0.024mg 0.632mg 0%
Omega-3 - EPA 0.004g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 +1624.7%
Contains more OtherOther +118.2%
Contains more ProteinProtein +1136.9%
Contains more FatsFats +9089.3%
Contains more CarbsCarbs +109%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 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 -94.5%
Contains more Mono. FatMonounsaturated fat +18806.1%
Contains more Poly. FatPolyunsaturated fat +49127.7%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.