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Brazil nut vs Sunflower seed - In-Depth Nutrition Comparison

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The main differences between Brazil nut and Sunflower seed

  • Brazil nut is richer in Selenium, yet Sunflower seed is richer in Vitamin E , Vitamin B6, Vitamin B1, Folate, Vitamin B3, Iron, Manganese, and Vitamin B2.
  • Daily need coverage for Selenium from Brazil nut is 3389% higher.
  • Brazil nut contains 4 times more Saturated Fat than Sunflower seed. Brazil nut contains 16.134g of Saturated Fat, while Sunflower seed contains 4.455g.

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

Infographic

Brazil nut vs Sunflower seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +105.1%
Contains more Magnesium +15.7%
Contains less Sodium -66.7%
Contains more Iron +116%
Contains more Zinc +23.2%
Equal in Potassium - 645
Equal in Copper - 1.8
Equal in Phosphorus - 660
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 48% 59% 269% 581% 111% 311% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Contains more Calcium +105.1%
Contains more Magnesium +15.7%
Contains less Sodium -66.7%
Contains more Iron +116%
Contains more Zinc +23.2%
Equal in Potassium - 645
Equal in Copper - 1.8
Equal in Phosphorus - 660

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
:
Contains more Vitamin C +100%
Contains more Vitamin A +∞%
Contains more Vitamin E +522.5%
Contains more Vitamin B1 +139.9%
Contains more Vitamin B2 +914.3%
Contains more Vitamin B3 +2725.4%
Contains more Vitamin B5 +514.1%
Contains more Vitamin B6 +1231.7%
Contains more Folate +931.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 0% 114% 0% 155% 9% 6% 12% 24% 0% 0% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Contains more Vitamin C +100%
Contains more Vitamin A +∞%
Contains more Vitamin E +522.5%
Contains more Vitamin B1 +139.9%
Contains more Vitamin B2 +914.3%
Contains more Vitamin B3 +2725.4%
Contains more Vitamin B5 +514.1%
Contains more Vitamin B6 +1231.7%
Contains more Folate +931.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Brazil nut
156
Sunflower seed
Mineral Summary Score
184
Brazil nut
191
Sunflower seed

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 food.
Protein
86%
Brazil nut
125%
Sunflower seed
Carbohydrates
12%
Brazil nut
20%
Sunflower seed
Fats
310%
Brazil nut
238%
Sunflower seed

Comparison summary table

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 11.679g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.8)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Brazil nut
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.

All nutrients comparison - raw data values

Nutrient Brazil nut Sunflower seed Opinion
Calories 659 584 Brazil nut
Protein 14.32 20.78 Sunflower seed
Fats 67.1 51.46 Brazil nut
Vitamin C 0.7 1.4 Sunflower seed
Carbs 11.74 20 Sunflower seed
Cholesterol 0 0
Vitamin D 0 0
Iron 2.43 5.25 Sunflower seed
Calcium 160 78 Brazil nut
Potassium 659 645 Brazil nut
Magnesium 376 325 Brazil nut
Sugar 2.33 2.62 Brazil nut
Fiber 7.5 8.6 Sunflower seed
Copper 1.743 1.8 Sunflower seed
Zinc 4.06 5 Sunflower seed
Starch 0.25 Brazil nut
Phosphorus 725 660 Brazil nut
Sodium 3 9 Brazil nut
Vitamin A 0 50 Sunflower seed
Vitamin E 5.65 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 0.617 1.48 Sunflower seed
Vitamin B2 0.035 0.355 Sunflower seed
Vitamin B3 0.295 8.335 Sunflower seed
Vitamin B5 0.184 1.13 Sunflower seed
Vitamin B6 0.101 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 0
Folate 22 227 Sunflower seed
Trans Fat
Saturated Fat 16.134 4.455 Sunflower seed
Monounsaturated Fat 23.879 18.528 Brazil nut
Polyunsaturated fat 24.399 23.137 Brazil nut
Tryptophan 0.135 0.348 Sunflower seed
Threonine 0.365 0.928 Sunflower seed
Isoleucine 0.518 1.139 Sunflower seed
Leucine 1.19 1.659 Sunflower seed
Lysine 0.49 0.937 Sunflower seed
Methionine 1.124 0.494 Brazil nut
Phenylalanine 0.639 1.169 Sunflower seed
Valine 0.76 1.315 Sunflower seed
Histidine 0.409 0.632 Sunflower seed
Fructose 0 Brazil nut

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 seed - 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.