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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
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.
Contains more Calcium +105.1%
Contains more Magnesium +15.7%
Contains less Sodium -66.7%
Contains more Selenium +3517%
Contains more Iron +116%
Contains more Zinc +23.2%
Contains more Manganese +59.4%
Equal in Phosphorus - 660
Equal in Potassium - 645
Equal in Copper - 1.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +105.1%
Contains more Magnesium +15.7%
Contains less Sodium -66.7%
Contains more Selenium +3517%
Contains more Iron +116%
Contains more Zinc +23.2%
Contains more Manganese +59.4%
Equal in Phosphorus - 660
Equal in Potassium - 645
Equal in Copper - 1.8

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 more Vitamin A +∞%
Contains more Vitamin E +522.5%
Contains more Vitamin C +100%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +522.5%
Contains more Vitamin C +100%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +30.4%
Contains more Other +12.9%
Contains more Protein +45.1%
Contains more Carbs +70.4%
Contains more Water +38.3%
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 Fats +30.4%
Contains more Other +12.9%
Contains more Protein +45.1%
Contains more Carbs +70.4%
Contains more Water +38.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +28.9%
Contains less Saturated Fat -72.4%
Equal in Polyunsaturated fat - 23.137
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains more Monounsaturated Fat +28.9%
Contains less Saturated Fat -72.4%
Equal in Polyunsaturated fat - 23.137

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Equal in Sucrose - 2.5
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 Starch +∞%
Equal in Sucrose - 2.5

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Sunflower seed
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
28%
Brazil nut
156%
Sunflower seed
Minerals Daily Need Coverage Score
1208%
Brazil nut
207%
Sunflower seed

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.

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.