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Peanut vs Sunflower seed - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Sunflower seed
Sunflower seed contains less Sugars (difference - 2.1g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 1.824g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.2)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Peanut Sunflower seed
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Peanut Sunflower seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
47
Peanut
105
Sunflower seed
Mineral Summary Score
80
Peanut
122
Sunflower seed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Peanut
2
:
Contains more Calcium +17.9%
Contains more Iron +14.6%
Contains more Magnesium +93.5%
Contains more Copper +57.3%
Contains more Zinc +52.9%
Contains more Phosphorus +75.5%
Contains less Sodium -50%
Equal in Potassium - 645
Contains more Calcium +17.9%
Contains more Iron +14.6%
Contains more Magnesium +93.5%
Contains more Copper +57.3%
Contains more Zinc +52.9%
Contains more Phosphorus +75.5%
Contains less Sodium -50%
Equal in Potassium - 645

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Peanut
2
:
Contains more Vitamin B3 +44.8%
Contains more Vitamin B5 +56.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +322.2%
Contains more Vitamin B1 +131.3%
Contains more Vitamin B2 +163%
Contains more Vitamin B6 +286.5%
Contains more Vitamin B3 +44.8%
Contains more Vitamin B5 +56.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +322.2%
Contains more Vitamin B1 +131.3%
Contains more Vitamin B2 +163%
Contains more Vitamin B6 +286.5%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
155%
Peanut
125%
Sunflower seed
Carbohydrates
16%
Peanut
20%
Sunflower seed
Fats
227%
Peanut
238%
Sunflower seed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Peanut Sunflower seed Opinion
Calories 567 584 Sunflower seed
Protein 25.8 20.78 Peanut
Fats 49.24 51.46 Sunflower seed
Vitamin C 0 1.4 Sunflower seed
Carbs 16.13 20 Sunflower seed
Cholesterol 0 0
Vitamin D 0 0
Iron 4.58 5.25 Sunflower seed
Calcium 92 78 Peanut
Potassium 705 645 Peanut
Magnesium 168 325 Sunflower seed
Sugars 4.72 2.62 Peanut
Fiber 8.5 8.6 Sunflower seed
Copper 1.144 1.8 Sunflower seed
Zinc 3.27 5 Sunflower seed
Starch
Phosphorus 376 660 Sunflower seed
Sodium 18 9 Sunflower seed
Vitamin A 0 50 Sunflower seed
Vitamin E 8.33 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 0.64 1.48 Sunflower seed
Vitamin B2 0.135 0.355 Sunflower seed
Vitamin B3 12.066 8.335 Peanut
Vitamin B5 1.767 1.13 Peanut
Vitamin B6 0.348 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 0
Folic acid (B9) 0 0
Trans Fat 0 Sunflower seed
Saturated Fat 6.279 4.455 Sunflower seed
Monounsaturated Fat 24.426 18.528 Peanut
Polyunsaturated fat 15.558 23.137 Sunflower seed
Tryptophan 0.25 0.348 Sunflower seed
Threonine 0.883 0.928 Sunflower seed
Isoleucine 0.907 1.139 Sunflower seed
Leucine 1.672 1.659 Peanut
Lysine 0.926 0.937 Sunflower seed
Methionine 0.317 0.494 Sunflower seed
Phenylalanine 1.377 1.169 Peanut
Valine 1.082 1.315 Sunflower seed
Histidine 0.652 0.632 Peanut
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.