Sunflower seed vs. Brazil nut — In-Depth Nutrition Comparison
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The main differences between Sunflower seed and Brazil nut
- Sunflower seed is richer in Vitamin E , Vitamin B6, Vitamin B1, Folate, Vitamin B3, Iron, Manganese, and Vitamin B2, yet Brazil nut is richer in Selenium.
- Daily need coverage for Selenium from Brazil nut is 3389% higher.
- Sunflower seed contains 28 times more Vitamin B3 than Brazil nut. Sunflower seed contains 8.335mg of Vitamin B3, while Brazil nut contains 0.295mg.
- Sunflower seed contains less Saturated Fat.
Food types used in this article are Seeds, sunflower seed kernels, dried and Nuts, brazilnuts, dried, unblanched.
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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
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Iron
+116%
Contains
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Zinc
+23.2%
Contains
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Manganese
+59.4%
Contains
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Calcium
+105.1%
Contains
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Magnesium
+15.7%
Contains
less
Sodium
-66.7%
Contains
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Selenium
+3517%
Equal in Phosphorus - 725
Equal in Potassium - 659
Equal in Copper - 1.743
Contains
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Iron
+116%
Contains
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Zinc
+23.2%
Contains
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Manganese
+59.4%
Contains
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Calcium
+105.1%
Contains
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Magnesium
+15.7%
Contains
less
Sodium
-66.7%
Contains
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Selenium
+3517%
Equal in Phosphorus - 725
Equal in Potassium - 659
Equal in Copper - 1.743
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
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Vitamin A
+∞%
Contains
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Vitamin E
+522.5%
Contains
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Vitamin C
+100%
Contains
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Vitamin B1
+139.9%
Contains
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Vitamin B2
+914.3%
Contains
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Vitamin B3
+2725.4%
Contains
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Vitamin B5
+514.1%
Contains
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Vitamin B6
+1231.7%
Contains
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Folate
+931.8%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+522.5%
Contains
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Vitamin C
+100%
Contains
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Vitamin B1
+139.9%
Contains
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Vitamin B2
+914.3%
Contains
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Vitamin B3
+2725.4%
Contains
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Vitamin B5
+514.1%
Contains
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Vitamin B6
+1231.7%
Contains
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Folate
+931.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+45.1%
Contains
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Carbs
+70.4%
Contains
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Water
+38.3%
Contains
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Fats
+30.4%
Contains
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Other
+12.9%
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Contains
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Protein
+45.1%
Contains
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Carbs
+70.4%
Contains
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Water
+38.3%
Contains
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Fats
+30.4%
Contains
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Other
+12.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-72.4%
Contains
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Monounsaturated Fat
+28.9%
Equal in Polyunsaturated fat - 24.399
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Saturated Fat:
16.134 g
Monounsaturated Fat:
23.879 g
Polyunsaturated fat:
24.399 g
Contains
less
Saturated Fat
-72.4%
Contains
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Monounsaturated Fat
+28.9%
Equal in Polyunsaturated fat - 24.399
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
Equal in Sucrose - 2.33
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.25 g
Sucrose:
2.33 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+∞%
Equal in Sucrose - 2.33
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 11.4g | 4.24g |
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| Protein | 20.78g | 14.32g |
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| Fats | 51.46g | 67.1g |
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| Carbs | 20g | 11.74g |
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| Calories | 584kcal | 659kcal |
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| Starch | 0.25g |
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| Sugar | 2.62g | 2.33g |
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| Fiber | 8.6g | 7.5g |
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| Calcium | 78mg | 160mg |
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| Iron | 5.25mg | 2.43mg |
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| Magnesium | 325mg | 376mg |
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| Phosphorus | 660mg | 725mg |
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| Potassium | 645mg | 659mg |
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| Sodium | 9mg | 3mg |
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| Zinc | 5mg | 4.06mg |
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| Copper | 1.8mg | 1.743mg |
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| Manganese | 1.95mg | 1.223mg |
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| Selenium | 53µg | 1917µg |
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| Vitamin A | 50IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin E | 35.17mg | 5.65mg |
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| Vitamin C | 1.4mg | 0.7mg |
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| Vitamin B1 | 1.48mg | 0.617mg |
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| Vitamin B2 | 0.355mg | 0.035mg |
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| Vitamin B3 | 8.335mg | 0.295mg |
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| Vitamin B5 | 1.13mg | 0.184mg |
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| Vitamin B6 | 1.345mg | 0.101mg |
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| Folate | 227µg | 22µg |
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| Tryptophan | 0.348mg | 0.135mg |
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| Threonine | 0.928mg | 0.365mg |
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| Isoleucine | 1.139mg | 0.518mg |
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| Leucine | 1.659mg | 1.19mg |
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| Lysine | 0.937mg | 0.49mg |
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| Methionine | 0.494mg | 1.124mg |
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| Phenylalanine | 1.169mg | 0.639mg |
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| Valine | 1.315mg | 0.76mg |
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| Histidine | 0.632mg | 0.409mg |
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| Saturated Fat | 4.455g | 16.134g |
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| Omega-3 - EPA | 0.014g | 0g |
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| Monounsaturated Fat | 18.528g | 23.879g |
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| Polyunsaturated fat | 23.137g | 24.399g |
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| Omega-6 - Linoleic acid | 23.859g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-3 - ALA | 0.018g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
156%
28%
Minerals Daily Need Coverage Score
207%
1208%
Comparison summary
Which food is lower in Saturated Fat?
Sunflower seed is lower in Saturated Fat (difference - 11.679g)
Which food is cheaper?
Sunflower seed is cheaper (difference - $1.8)
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.