Peanut vs Sunflower seed - In-Depth Nutrition Comparison
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Summary of differences between Peanut and Sunflower seed
- Peanut has more Vitamin B3, however Sunflower seed is higher in Vitamin E , Selenium, Vitamin B6, Copper, Vitamin B1, Phosphorus, Magnesium, Vitamin B2, and Zinc.
- Sunflower seed covers your daily need of Vitamin E 179% more than Peanut.
These are the specific foods used in this comparison Peanuts, all types, raw and Seeds, sunflower seed kernels, dried.
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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
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Calcium
+17.9%
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Iron
+14.6%
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Magnesium
+93.5%
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Phosphorus
+75.5%
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less
Sodium
-50%
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Zinc
+52.9%
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Copper
+57.3%
Equal in Potassium - 645
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Calcium
+17.9%
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Iron
+14.6%
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Magnesium
+93.5%
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Phosphorus
+75.5%
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less
Sodium
-50%
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Zinc
+52.9%
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Copper
+57.3%
Equal in Potassium - 645
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
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Contains
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Vitamin B3
+44.8%
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Vitamin B5
+56.4%
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Vitamin A
+∞%
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Vitamin E
+322.2%
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Vitamin C
+∞%
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Vitamin B1
+131.3%
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Vitamin B2
+163%
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Vitamin B6
+286.5%
Equal in Folate - 227
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Vitamin B3
+44.8%
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Vitamin B5
+56.4%
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Vitamin A
+∞%
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Vitamin E
+322.2%
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Vitamin C
+∞%
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Vitamin B1
+131.3%
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Vitamin B2
+163%
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Vitamin B6
+286.5%
Equal in Folate - 227
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in glycemic index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.63g | 11.4g |
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| Protein | 25.8g | 20.78g |
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| Fats | 49.24g | 51.46g |
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| Carbs | 16.13g | 20g |
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| Calories | 567kcal | 584kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 4.72g | 2.62g |
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| Fiber | 8.5g | 8.6g |
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| Calcium | 92mg | 78mg |
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| Iron | 4.58mg | 5.25mg |
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| Magnesium | 168mg | 325mg |
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| Phosphorus | 376mg | 660mg |
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| Potassium | 705mg | 645mg |
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| Sodium | 18mg | 9mg |
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| Zinc | 3.27mg | 5mg |
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| Copper | 1.144mg | 1.8mg |
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| Vitamin A | 0IU | 50IU |
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| Vitamin E | 8.33mg | 35.17mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0mg | 1.4mg |
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| Vitamin B1 | 0.64mg | 1.48mg |
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| Vitamin B2 | 0.135mg | 0.355mg |
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| Vitamin B3 | 12.066mg | 8.335mg |
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| Vitamin B5 | 1.767mg | 1.13mg |
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| Vitamin B6 | 0.348mg | 1.345mg |
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| Folate | 240µg | 227µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 0µg | 0µg | |
| Tryptophan | 0.25mg | 0.348mg |
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| Threonine | 0.883mg | 0.928mg |
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| Isoleucine | 0.907mg | 1.139mg |
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| Leucine | 1.672mg | 1.659mg |
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| Lysine | 0.926mg | 0.937mg |
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| Methionine | 0.317mg | 0.494mg |
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| Phenylalanine | 1.377mg | 1.169mg |
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| Valine | 1.082mg | 1.315mg |
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| Histidine | 0.652mg | 0.632mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | g |
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| Saturated Fat | 6.279g | 4.455g |
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| Monounsaturated Fat | 24.426g | 18.528g |
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| Polyunsaturated fat | 15.558g | 23.137g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
79
156
Mineral Summary Score
127
191
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
155%
125%
Carbohydrates
16%
20%
Fats
227%
238%
Comparison summary
Which food is lower in Sugar?
Sunflower seed is lower in Sugar (difference - 2.1g)
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Sunflower seed is lower in Saturated Fat (difference - 1.824g)
Which food is cheaper?
Sunflower seed is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Peanut is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.