Wasabi vs. Sunflower seeds — In-Depth Nutrition Comparison
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What are the main differences between wasabi and sunflower seeds?
- Wasabi is richer in vitamin C, yet sunflower seeds are richer in copper, vitamin B1, phosphorus, vitamin B6, manganese, magnesium, iron, folate, and vitamin B3.
- Sunflower seeds' daily need coverage for copper is 183% higher.
- Wasabi has 30 times more vitamin C than sunflower seeds. Wasabi has 41.9mg of vitamin C, while sunflower seeds have 1.4mg.
- Sunflower seeds have a lower glycemic index than wasabi.
We used Wasabi, root, raw and Seeds, sunflower seed kernels, dried types in this comparison.
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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 CalciumCalcium | +64.1% |
| 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% |
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 CVitamin C | +2892.9% |
| Contains more Vitamin AVitamin A | +50% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Copper | 0.155mg | 1.8mg | 183% |
| Polyunsaturated fat | 23.137g | 154% | |
| Vitamin B1 | 0.131mg | 1.48mg | 112% |
| Selenium | 53µg | 96% | |
| Phosphorus | 80mg | 660mg | 83% |
| Vitamin B6 | 0.274mg | 1.345mg | 82% |
| Fats | 0.63g | 51.46g | 78% |
| Manganese | 0.391mg | 1.95mg | 68% |
| Magnesium | 69mg | 325mg | 61% |
| Iron | 1.03mg | 5.25mg | 53% |
| Folate | 18µg | 227µg | 52% |
| Vitamin B3 | 0.743mg | 8.335mg | 47% |
| Monounsaturated fat | 18.528g | 46% | |
| Vitamin C | 41.9mg | 1.4mg | 45% |
| Protein | 4.8g | 20.78g | 32% |
| Zinc | 1.62mg | 5mg | 31% |
| Calories | 109kcal | 584kcal | 24% |
| Saturated fat | 4.455g | 20% | |
| Vitamin B2 | 0.114mg | 0.355mg | 19% |
| Vitamin B5 | 0.203mg | 1.13mg | 19% |
| Choline | 55.1mg | 10% | |
| Calcium | 128mg | 78mg | 5% |
| Fiber | 7.8g | 8.6g | 3% |
| Potassium | 568mg | 645mg | 2% |
| Carbs | 23.54g | 20g | 1% |
| Net carbs | 15.74g | 11.4g | N/A |
| Sugar | 2.62g | N/A | |
| Sodium | 17mg | 9mg | 0% |
| Vitamin A | 2µg | 3µg | 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:
4.8 g
Fats:
0.63 g
Carbs:
23.54 g
Water:
69.11 g
Other:
1.92 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more CarbsCarbs | +17.7% |
| Contains more WaterWater | +1361.1% |
| Contains more ProteinProtein | +332.9% |
| Contains more FatsFats | +8068.3% |
| Contains more OtherOther | +57.8% |
