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.
Detailed nutritional comparison of sunflower seeds and spirulina is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Sunflower Seeds src
Image of Spirulina src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Sunflower Seeds or Spirulina .

Note: The specific food items compared are: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Spirulina (Seaweed, spirulina, dried) .

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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.