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  6. Brazil nut vs. Sunflower seeds

Brazil nut vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between brazil nut and sunflower seeds

  • Brazil nut is richer in selenium, yet sunflower seeds are richer in vitamin E, vitamin B6, vitamin B1, folate, vitamin B3, iron, manganese, and vitamin B2.
  • Daily need coverage for selenium for brazil nut is 3389% higher.
  • Brazil nut contains 4 times more saturated fat than sunflower seeds. Brazil nut contains 16.134g of saturated fat, while sunflower seeds contain 4.455g.

Food types used in this article are Nuts, brazilnuts, dried, unblanched and Seeds, sunflower seed kernels, dried.

Infographic

Brazil nut vs Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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 +15.7%
Contains more CalciumCalcium +105.1%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +3517%
Contains more IronIron +116%
Contains more ZincZinc +23.2%
Contains more ManganeseManganese +59.4%
~equal in Potassium ~645mg
~equal in Copper ~1.8mg
~equal in Phosphorus ~660mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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 +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +522.5%
Contains more Vitamin B1Vitamin B1 +139.9%
Contains more Vitamin B2Vitamin B2 +914.3%
Contains more Vitamin B3Vitamin B3 +2725.4%
Contains more Vitamin B5Vitamin B5 +514.1%
Contains more Vitamin B6Vitamin B6 +1231.7%
Contains more FolateFolate +931.8%
Contains more CholineCholine +91.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Sunflower seeds DV% diff.
Selenium 1917µg 53µg 3389%
Vitamin E 5.65mg 35.17mg 197%
Vitamin B6 0.101mg 1.345mg 96%
Vitamin B1 0.617mg 1.48mg 72%
Saturated fat 16.134g 4.455g 53%
Folate 22µg 227µg 51%
Vitamin B3 0.295mg 8.335mg 50%
Iron 2.43mg 5.25mg 35%
Manganese 1.223mg 1.95mg 32%
Vitamin B2 0.035mg 0.355mg 25%
Fats 67.1g 51.46g 24%
Vitamin B5 0.184mg 1.13mg 19%
Monounsaturated fat 23.879g 18.528g 13%
Protein 14.32g 20.78g 13%
Magnesium 376mg 325mg 12%
Zinc 4.06mg 5mg 9%
Phosphorus 725mg 660mg 9%
Calcium 160mg 78mg 8%
Polyunsaturated fat 24.399g 23.137g 8%
Copper 1.743mg 1.8mg 6%
Choline 28.8mg 55.1mg 5%
Calories 659kcal 584kcal 4%
Fiber 7.5g 8.6g 4%
Carbs 11.74g 20g 3%
Vitamin C 0.7mg 1.4mg 1%
Net carbs 4.24g 11.4g N/A
Potassium 659mg 645mg 0%
Sugar 2.33g 2.62g N/A
Starch 0.25g 0%
Sodium 3mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.135mg 0.348mg 0%
Threonine 0.365mg 0.928mg 0%
Isoleucine 0.518mg 1.139mg 0%
Leucine 1.19mg 1.659mg 0%
Lysine 0.49mg 0.937mg 0%
Methionine 1.124mg 0.494mg 0%
Phenylalanine 0.639mg 1.169mg 0%
Valine 0.76mg 1.315mg 0%
Histidine 0.409mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 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 FatsFats +30.4%
Contains more OtherOther +12.9%
Contains more ProteinProtein +45.1%
Contains more CarbsCarbs +70.4%
Contains more WaterWater +38.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 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 more Mono. FatMonounsaturated fat +28.9%
Contains less Sat. FatSaturated fat -72.4%
~equal in Polyunsaturated fat ~23.137g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
~equal in Sucrose ~2.5g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.