Sunflower seeds vs. Wasabi — In-Depth Nutrition Comparison
Compare
What are the main differences between sunflower seeds and wasabi?
- Sunflower seeds are richer in copper, vitamin B1, phosphorus, vitamin B6, manganese, magnesium, iron, folate, and vitamin B3, yet wasabi is richer in vitamin C.
- Sunflower seeds' daily need coverage for copper is 183% higher.
- Sunflower seeds have 13 times more folate than wasabi. Sunflower seeds have 227µg of folate, while wasabi has 18µg.
- Sunflower seeds have a lower glycemic index than wasabi.
We used Seeds, sunflower seed kernels, dried and Wasabi, root, raw types in this comparison.
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.
| Contains more MagnesiumMagnesium | +371% |
| Contains more PotassiumPotassium | +13.6% |
| Contains more IronIron | +409.7% |
| Contains more CopperCopper | +1061.3% |
| Contains more ZincZinc | +208.6% |
| Contains more PhosphorusPhosphorus | +725% |
| Contains less SodiumSodium | -47.1% |
| Contains more ManganeseManganese | +398.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +64.1% |
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.
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1029.8% |
| Contains more Vitamin B2Vitamin B2 | +211.4% |
| Contains more Vitamin B3Vitamin B3 | +1021.8% |
| Contains more Vitamin B5Vitamin B5 | +456.7% |
| Contains more Vitamin B6Vitamin B6 | +390.9% |
| Contains more FolateFolate | +1161.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +2892.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Copper | 1.8mg | 0.155mg | 183% |
| Polyunsaturated fat | 23.137g | 154% | |
| Vitamin B1 | 1.48mg | 0.131mg | 112% |
| Selenium | 53µg | 96% | |
| Phosphorus | 660mg | 80mg | 83% |
| Vitamin B6 | 1.345mg | 0.274mg | 82% |
| Fats | 51.46g | 0.63g | 78% |
| Manganese | 1.95mg | 0.391mg | 68% |
| Magnesium | 325mg | 69mg | 61% |
| Iron | 5.25mg | 1.03mg | 53% |
| Folate | 227µg | 18µg | 52% |
| Vitamin B3 | 8.335mg | 0.743mg | 47% |
| Monounsaturated fat | 18.528g | 46% | |
| Vitamin C | 1.4mg | 41.9mg | 45% |
| Protein | 20.78g | 4.8g | 32% |
| Zinc | 5mg | 1.62mg | 31% |
| Calories | 584kcal | 109kcal | 24% |
| Saturated fat | 4.455g | 20% | |
| Vitamin B2 | 0.355mg | 0.114mg | 19% |
| Vitamin B5 | 1.13mg | 0.203mg | 19% |
| Choline | 55.1mg | 10% | |
| Calcium | 78mg | 128mg | 5% |
| Fiber | 8.6g | 7.8g | 3% |
| Potassium | 645mg | 568mg | 2% |
| Carbs | 20g | 23.54g | 1% |
| Net carbs | 11.4g | 15.74g | N/A |
| Sugar | 2.62g | N/A | |
| Sodium | 9mg | 17mg | 0% |
| Vitamin A | 3µg | 2µg | 0% |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0% | |
| Isoleucine | 1.139mg | 0% | |
| Leucine | 1.659mg | 0% | |
| Lysine | 0.937mg | 0% | |
| Methionine | 0.494mg | 0% | |
| Phenylalanine | 1.169mg | 0% | |
| Valine | 1.315mg | 0% | |
| Histidine | 0.632mg | 0% | |
| Omega-3 - EPA | 0.014g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
4.8 g
Fats:
0.63 g
Carbs:
23.54 g
Water:
69.11 g
Other:
1.92 g
| Contains more ProteinProtein | +332.9% |
| Contains more FatsFats | +8068.3% |
| Contains more OtherOther | +57.8% |
| Contains more CarbsCarbs | +17.7% |
| Contains more WaterWater | +1361.1% |
