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Sunflower oil vs. Wakame — In-Depth Nutrition Comparison

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The main differences between sunflower oil and wakame

  • Sunflower oil is richer in vitamin E, yet wakame is richer in manganese, folate, copper, iron, magnesium, vitamin B2, and calcium.
  • Daily need coverage for vitamin E for sunflower oil is 267% higher.
  • Sunflower oil contains 100 times more saturated fat than wakame. Sunflower oil contains 13g of saturated fat, while wakame contains 0.13g.

Food types used in this article are Oil, sunflower, linoleic, (partially hydrogenated) and Seaweed, wakame, raw.

Infographic

Sunflower oil vs Wakame 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Wakame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Wakame
9
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% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin EVitamin E +4008%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.3µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more FatsFats +15525%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +79555.2%
Contains more Poly. FatPolyunsaturated fat +16597.2%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower oil Wakame DV% diff.
Vitamin E 41.08mg 1mg 267%
Polyunsaturated fat 36.4g 0.218g 241%
Fats 100g 0.64g 153%
Monounsaturated fat 46.2g 0.058g 115%
Manganese 0mg 1.4mg 61%
Saturated fat 13g 0.13g 59%
Folate 0µg 196µg 49%
Calories 884kcal 45kcal 42%
Sodium 0mg 872mg 38%
Copper 0mg 0.284mg 32%
Iron 0mg 2.18mg 27%
Magnesium 0mg 107mg 25%
Vitamin B2 0mg 0.23mg 18%
Calcium 0mg 150mg 15%
Vitamin B5 0mg 0.697mg 14%
Phosphorus 0mg 80mg 11%
Vitamin B3 0mg 1.6mg 10%
Protein 0g 3.03g 6%
Vitamin B1 0mg 0.06mg 5%
Vitamin C 0mg 3mg 3%
Choline 13.9mg 3%
Zinc 0mg 0.38mg 3%
Carbs 0g 9.14g 3%
Fiber 0g 0.5g 2%
Vitamin A 0µg 18µg 2%
Selenium 0µg 0.7µg 1%
Potassium 0mg 50mg 1%
Net carbs 0g 8.64g N/A
Sugar 0g 0.65g N/A
Vitamin B6 0mg 0.002mg 0%
Vitamin K 5.4µg 5.3µg 0%
Tryptophan 0mg 0.035mg 0%
Threonine 0mg 0.165mg 0%
Isoleucine 0mg 0.087mg 0%
Leucine 0mg 0.257mg 0%
Lysine 0mg 0.112mg 0%
Methionine 0mg 0.063mg 0%
Phenylalanine 0mg 0.112mg 0%
Valine 0mg 0.209mg 0%
Histidine 0mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower oil Wakame
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
64%
Sunflower oil
26%
Wakame
Minerals Daily Need Coverage Score
0%
Sunflower oil
65%
Wakame

Comparison summary

Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 12.87g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $1.5)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 872mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.