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  6. Wakame vs. Sunflower seeds

Wakame vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on differences between wakame and sunflower seeds

  • Sunflower seeds are higher than wakame in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, vitamin B3, zinc, and iron.
  • Sunflower seeds cover your daily vitamin E needs 228% more than wakame.

Food varieties used in this article are Seaweed, wakame, raw and Seeds, sunflower seed kernels, dried.

Infographic

Wakame 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.
Wakame
Wakame
1
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%
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 +92.3%
Contains more MagnesiumMagnesium +203.7%
Contains more PotassiumPotassium +1190%
Contains more IronIron +140.8%
Contains more CopperCopper +533.8%
Contains more ZincZinc +1215.8%
Contains more PhosphorusPhosphorus +725%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +39.3%
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.
Wakame
Wakame
3
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%
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 +500%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +3417%
Contains more Vitamin B1Vitamin B1 +2366.7%
Contains more Vitamin B2Vitamin B2 +54.3%
Contains more Vitamin B3Vitamin B3 +420.9%
Contains more Vitamin B5Vitamin B5 +62.1%
Contains more Vitamin B6Vitamin B6 +67150%
Contains more FolateFolate +15.8%
Contains more CholineCholine +296.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Sunflower seeds DV% diff.
Vitamin E 1mg 35.17mg 228%
Copper 0.284mg 1.8mg 168%
Polyunsaturated fat 0.218g 23.137g 153%
Vitamin B1 0.06mg 1.48mg 118%
Vitamin B6 0.002mg 1.345mg 103%
Selenium 0.7µg 53µg 95%
Phosphorus 80mg 660mg 83%
Fats 0.64g 51.46g 78%
Magnesium 107mg 325mg 52%
Monounsaturated fat 0.058g 18.528g 46%
Vitamin B3 1.6mg 8.335mg 42%
Zinc 0.38mg 5mg 42%
Iron 2.18mg 5.25mg 38%
Sodium 872mg 9mg 38%
Protein 3.03g 20.78g 36%
Fiber 0.5g 8.6g 32%
Calories 45kcal 584kcal 27%
Manganese 1.4mg 1.95mg 24%
Saturated fat 0.13g 4.455g 20%
Potassium 50mg 645mg 18%
Vitamin B2 0.23mg 0.355mg 10%
Vitamin B5 0.697mg 1.13mg 9%
Folate 196µg 227µg 8%
Calcium 150mg 78mg 7%
Choline 13.9mg 55.1mg 7%
Carbs 9.14g 20g 4%
Vitamin K 5.3µg 0µg 4%
Vitamin A 18µg 3µg 2%
Vitamin C 3mg 1.4mg 2%
Net carbs 8.64g 11.4g N/A
Sugar 0.65g 2.62g N/A
Tryptophan 0.035mg 0.348mg 0%
Threonine 0.165mg 0.928mg 0%
Isoleucine 0.087mg 1.139mg 0%
Leucine 0.257mg 1.659mg 0%
Lysine 0.112mg 0.937mg 0%
Methionine 0.063mg 0.494mg 0%
Phenylalanine 0.112mg 1.169mg 0%
Valine 0.209mg 1.315mg 0%
Histidine 0.015mg 0.632mg 0%
Omega-3 - EPA 0.186g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 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 +1591.1%
Contains more OtherOther +137.6%
Contains more ProteinProtein +585.8%
Contains more FatsFats +7940.6%
Contains more CarbsCarbs +118.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
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
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 -97.1%
Contains more Mono. FatMonounsaturated fat +31844.8%
Contains more Poly. FatPolyunsaturated fat +10513.3%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.