Sunflower Seeds vs. Spirulina
Nutrition comparison of Sunflower Seeds and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and spirulina:
- Both sunflower seeds and spirulina are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Spirulina has more thiamin, riboflavin and niacin, however, sunflower seed contains more pantothenic acid, Vitamin B6 and folate.
- Spirulina has signficantly more Vitamin C than sunflower seed.
- Spirulina has signficantly more Vitamin E than sunflower seed.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and spirulina are high in calories. Sunflower seed has 113% more calories than spirulina - sunflower seed has 619 calories per 100 grams and spirulina has 290 calories.
| Sunflower Seeds | Spirulina | |
|---|---|---|
| Protein | 10% | 58% |
| Carbohydrates | 12% | 24% |
| Fat | 77% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Sunflower seeds and spirulina contain similar amounts of carbs - sunflower seed has 20.6g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both sunflower seeds and spirulina are high in dietary fiber. Sunflower seed has 219% more dietary fiber than spirulina - sunflower seed has 11.5g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Sunflower seed has less sugar than spirulina - spirulina has 3.1g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and spirulina are high in protein. Spirulina has 234% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and spirulina has 55% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Spirulina has more Vitamin A than sunflower seed - spirulina has 29ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Spirulina has signficantly more Vitamin E than sunflower seed - spirulina has 5mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Spirulina has more Vitamin K than sunflower seed - spirulina has 25.5ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin and niacin, however, sunflower seed contains more pantothenic acid, Vitamin B6 and folate.
| Sunflower Seeds | Spirulina | |
|---|---|---|
| Thiamin | 0.325 MG | 2.38 MG |
| Riboflavin | 0.285 MG | 3.67 MG |
| Niacin | 4.198 MG | 12.82 MG |
| Pantothenic acid | 7.056 MG | 3.48 MG |
| Vitamin B6 | 0.805 MG | 0.364 MG |
| Folate | 238 UG | 94 UG |
Minerals
calcium
Both sunflower seeds and spirulina are high in calcium. Spirulina has 111% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Both sunflower seeds and spirulina are high in iron. Spirulina has 319% more iron than sunflower seed - sunflower seed has 6.8mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both sunflower seeds and spirulina are high in potassium. Spirulina has 178% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and spirulina has 1363mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Sunflower Seeds | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.823 G |
| Total | 0.079 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than spirulina per 100 grams.
| Sunflower Seeds | Spirulina | |
|---|---|---|
| linoleic acid | 37.39 G | 1.254 G |
| Total | 37.39 G | 1.254 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Spirulina (Seaweed, spirulina, dried) .
Sunflower Seeds g
()
|
Daily Values (%) |
Spirulina g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or spirulina contain more calories in 100 grams?Both sunflower seeds and spirulina are high in calories. Sunflower seed has 110% more calories than spirulina - sunflower seed has 619 calories in 100g and spirulina has 290 calories.
Is sunflower seeds or spirulina better for protein?
Both sunflower seeds and spirulina are high in protein. Spirulina has 230% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and spirulina has 57.5g of protein.
Does sunflower seeds or spirulina contain more calcium?
Both sunflower seeds and spirulina are high in calcium. Spirulina has 110% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does sunflower seeds or spirulina contain more iron?
Both sunflower seeds and spirulina are high in iron. Spirulina has 320% more iron than sunflower seed - sunflower seed has 6.8mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does sunflower seeds or spirulina contain more potassium?
Both sunflower seeds and spirulina are high in potassium. Spirulina has 180% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and spirulina has 1363mg of potassium.