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Sunflower seeds vs. Seaweed — In-Depth Nutrition Comparison

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Differences between sunflower seeds and seaweed

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, vitamin B3, and magnesium, while seaweed has more vitamin K.
  • Sunflower seeds' daily need coverage for vitamin E is 229% higher.
  • Seaweed contains 673 times less vitamin B6 than sunflower seeds. Sunflower seeds contain 1.345mg of vitamin B6, while seaweed contains 0.002mg.

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

Infographic

Sunflower seeds vs Seaweed 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%
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%
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%
Contains more CalciumCalcium +115.4%

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%
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%
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%
Contains more Vitamin CVitamin C +114.3%
Contains more Vitamin AVitamin A +100%
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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +1136.9%
Contains more FatsFats +9089.3%
Contains more CarbsCarbs +109%
Contains more WaterWater +1624.7%
Contains more OtherOther +118.2%

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +18806.1%
Contains more Poly. FatPolyunsaturated fat +49127.7%
Contains less Sat. FatSaturated fat -94.5%

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 Seaweed
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Seaweed
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
33%
Seaweed
Minerals Daily Need Coverage Score
207%
Sunflower seeds
41%
Seaweed

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 - 224mg)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 2.02g)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 4.208g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 20)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $1.6)
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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.