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Sunflower seeds vs. Nori — In-Depth Nutrition Comparison

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Important differences between sunflower seeds and nori

  • Sunflower seeds have more vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, magnesium, iron, and vitamin B3; however, nori has more vitamin A.
  • Sunflower seeds' daily need coverage for vitamin E is 228% more.
  • Sunflower seeds have 163 times more magnesium than nori. Sunflower seeds have 325mg of magnesium, while nori has 2mg.

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

Infographic

Sunflower seeds vs Nori 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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%
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.
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%
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%
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%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
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
Contains more ProteinProtein +257.7%
Contains more FatsFats +18278.6%
Contains more CarbsCarbs +291.4%
Contains more WaterWater +1697.7%
Contains more OtherOther +24.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
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
Contains more Mono. FatMonounsaturated fat +74012%
Contains more Poly. FatPolyunsaturated fat +20933.6%
Contains less Sat. FatSaturated fat -98.6%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Nori
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
146%
Sunflower seeds
45%
Nori
Minerals Daily Need Coverage Score
207%
Sunflower seeds
40%
Nori

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.