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  6. Chestnut vs. Sunflower seeds

Chestnut vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the differences between chestnut and sunflower seeds?

  • Sunflower seeds are richer than chestnut in copper, vitamin B1, vitamin B6, phosphorus, magnesium, manganese, vitamin B3, folate, iron, and zinc.
  • Sunflower seeds' daily need coverage for copper is 148% more.
  • The glycemic index of sunflower seeds is lower.

We used Nuts, chestnuts, european, boiled, and steamed and Seeds, sunflower seed kernels, dried types in this article.

Infographic

Chestnut vs Sunflower seeds infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +501.9%
Contains more CalciumCalcium +69.6%
Contains more IronIron +203.5%
Contains more CopperCopper +281.4%
Contains more ZincZinc +1900%
Contains more PhosphorusPhosphorus +566.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +128.3%
~equal in Potassium ~645mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +1807.1%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +241.3%
Contains more Vitamin B3Vitamin B3 +1040.2%
Contains more Vitamin B5Vitamin B5 +257.6%
Contains more Vitamin B6Vitamin B6 +477.3%
Contains more FolateFolate +497.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Chestnut Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 0.545g 23.137g 151%
Copper 0.472mg 1.8mg 148%
Vitamin B1 0.148mg 1.48mg 111%
Selenium 53µg 96%
Vitamin B6 0.233mg 1.345mg 86%
Phosphorus 99mg 660mg 80%
Fats 1.38g 51.46g 77%
Magnesium 54mg 325mg 65%
Manganese 0.854mg 1.95mg 48%
Vitamin B3 0.731mg 8.335mg 48%
Folate 38µg 227µg 47%
Monounsaturated fat 0.476g 18.528g 45%
Iron 1.73mg 5.25mg 44%
Zinc 0.25mg 5mg 43%
Protein 2g 20.78g 38%
Fiber 8.6g 34%
Vitamin C 26.7mg 1.4mg 28%
Calories 131kcal 584kcal 23%
Saturated fat 0.26g 4.455g 19%
Vitamin B2 0.104mg 0.355mg 19%
Vitamin B5 0.316mg 1.13mg 16%
Choline 55.1mg 10%
Calcium 46mg 78mg 3%
Carbs 27.76g 20g 3%
Potassium 715mg 645mg 2%
Sodium 27mg 9mg 1%
Net carbs 27.76g 11.4g N/A
Sugar 2.62g N/A
Vitamin A 1µg 3µg 0%
Tryptophan 0.022mg 0.348mg 0%
Threonine 0.071mg 0.928mg 0%
Isoleucine 0.079mg 1.139mg 0%
Leucine 0.118mg 1.659mg 0%
Lysine 0.118mg 0.937mg 0%
Methionine 0.047mg 0.494mg 0%
Phenylalanine 0.084mg 1.169mg 0%
Valine 0.112mg 1.315mg 0%
Histidine 0.055mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +38.8%
Contains more WaterWater +1340.8%
Contains more ProteinProtein +939%
Contains more FatsFats +3629%
Contains more OtherOther +326.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +3792.4%
Contains more Poly. FatPolyunsaturated fat +4145.3%

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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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.