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  6. Sunflower seed vs. Pigeon pea

Sunflower seed vs. Pigeon pea — In-Depth Nutrition Comparison

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How are Sunflower seed and Pigeon pea different?

  • Sunflower seed is higher than Pigeon pea in Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, Manganese, Iron, Vitamin B3, and Zinc.
  • Sunflower seed covers your daily need of Copper 170% more than Pigeon pea.
  • Sunflower seed contains 27 times more Vitamin B6 than Pigeon pea. Sunflower seed contains 1.345mg of Vitamin B6, while Pigeon pea contains 0.05mg.

Seeds, sunflower seed kernels, dried and Pigeon peas (red gram), mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Sunflower seed vs Pigeon pea infographic
Infographic link

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.
Sunflower seed
Sunflower seed
9
:
1
Pigeon pea
Pigeon pea
Contains more Calcium +81.4%
Contains more Iron +373%
Contains more Magnesium +606.5%
Contains more Phosphorus +454.6%
Contains more Potassium +68%
Contains more Zinc +455.6%
Contains more Copper +569.1%
Contains more Manganese +289.2%
Contains more Selenium +1727.6%
Contains less Sodium -44.4%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Pigeon pea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 42% 33% 51% 34% 1% 25% 90% 66% 16%
Contains more Calcium +81.4%
Contains more Iron +373%
Contains more Magnesium +606.5%
Contains more Phosphorus +454.6%
Contains more Potassium +68%
Contains more Zinc +455.6%
Contains more Copper +569.1%
Contains more Manganese +289.2%
Contains more Selenium +1727.6%
Contains less Sodium -44.4%

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.
Sunflower seed
Sunflower seed
10
:
0
Pigeon pea
Pigeon pea
Contains more Vitamin A +1566.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +913.7%
Contains more Vitamin B2 +501.7%
Contains more Vitamin B3 +967.2%
Contains more Vitamin B5 +254.2%
Contains more Vitamin B6 +2590%
Contains more Folate +104.5%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Pigeon pea
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 37% 14% 15% 20% 12% 84% 0% 0%
Contains more Vitamin A +1566.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +913.7%
Contains more Vitamin B2 +501.7%
Contains more Vitamin B3 +967.2%
Contains more Vitamin B5 +254.2%
Contains more Vitamin B6 +2590%
Contains more Folate +104.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Pigeon pea
Pigeon pea
Contains more Protein +207.4%
Contains more Fats +13442.1%
Contains more Other +185.8%
Contains more Carbs +16.3%
Contains more Water +1349.3%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Pigeon pea
7% 23% 69%
Protein: 6.76 g
Fats: 0.38 g
Carbs: 23.25 g
Water: 68.55 g
Other: 1.06 g
Contains more Protein +207.4%
Contains more Fats +13442.1%
Contains more Other +185.8%
Contains more Carbs +16.3%
Contains more Water +1349.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Pigeon pea
Pigeon pea
Contains more Monounsaturated Fat +617500%
Contains more Polyunsaturated fat +11186.3%
Contains less Saturated Fat -98.1%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Pigeon pea
29% 70%
Saturated Fat: 0.083 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.205 g
Contains more Monounsaturated Fat +617500%
Contains more Polyunsaturated fat +11186.3%
Contains less Saturated Fat -98.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Pigeon pea
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Pigeon pea Opinion
Net carbs 11.4g 16.55g Pigeon pea
Protein 20.78g 6.76g Sunflower seed
Fats 51.46g 0.38g Sunflower seed
Carbs 20g 23.25g Pigeon pea
Calories 584kcal 121kcal Sunflower seed
Sugar 2.62g Pigeon pea
Fiber 8.6g 6.7g Sunflower seed
Calcium 78mg 43mg Sunflower seed
Iron 5.25mg 1.11mg Sunflower seed
Magnesium 325mg 46mg Sunflower seed
Phosphorus 660mg 119mg Sunflower seed
Potassium 645mg 384mg Sunflower seed
Sodium 9mg 5mg Pigeon pea
Zinc 5mg 0.9mg Sunflower seed
Copper 1.8mg 0.269mg Sunflower seed
Manganese 1.95mg 0.501mg Sunflower seed
Selenium 53µg 2.9µg Sunflower seed
Vitamin A 50IU 3IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.146mg Sunflower seed
Vitamin B2 0.355mg 0.059mg Sunflower seed
Vitamin B3 8.335mg 0.781mg Sunflower seed
Vitamin B5 1.13mg 0.319mg Sunflower seed
Vitamin B6 1.345mg 0.05mg Sunflower seed
Folate 227µg 111µg Sunflower seed
Tryptophan 0.348mg 0.066mg Sunflower seed
Threonine 0.928mg 0.239mg Sunflower seed
Isoleucine 1.139mg 0.245mg Sunflower seed
Leucine 1.659mg 0.483mg Sunflower seed
Lysine 0.937mg 0.474mg Sunflower seed
Methionine 0.494mg 0.076mg Sunflower seed
Phenylalanine 1.169mg 0.579mg Sunflower seed
Valine 1.315mg 0.292mg Sunflower seed
Histidine 0.632mg 0.241mg Sunflower seed
Saturated Fat 4.455g 0.083g Pigeon pea
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 18.528g 0.003g Sunflower seed
Polyunsaturated fat 23.137g 0.205g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Pigeon pea
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Sunflower seed
15%
Pigeon pea
Minerals Daily Need Coverage Score
207%
Sunflower seed
37%
Pigeon pea

Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Pigeon pea
Pigeon pea is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Pigeon pea
Pigeon pea contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Pigeon pea
Pigeon pea is lower in Saturated Fat (difference - 4.372g)
Which food is cheaper?
Pigeon pea
Pigeon pea is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Pigeon pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172437/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.