Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Peanut vs Sunflower seed - In-Depth Nutrition Comparison

Compare

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.

Infographic

Peanut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +17.9%
Contains more Iron +14.6%
Contains more Magnesium +93.5%
Contains more Phosphorus +75.5%
Contains less Sodium -50%
Contains more Zinc +52.9%
Contains more Copper +57.3%
Equal in Potassium - 645
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 172% 120% 162% 63% 3% 90% 382%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Calcium +17.9%
Contains more Iron +14.6%
Contains more Magnesium +93.5%
Contains more Phosphorus +75.5%
Contains less Sodium -50%
Contains more Zinc +52.9%
Contains more 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
Peanut
3
:
Contains more Vitamin B3 +44.8%
Contains more Vitamin B5 +56.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +322.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +131.3%
Contains more Vitamin B2 +163%
Contains more Vitamin B6 +286.5%
Equal in Folate - 227
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 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 B3 +44.8%
Contains more Vitamin B5 +56.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +322.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +131.3%
Contains more Vitamin B2 +163%
Contains more 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.
Peanut Sunflower seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peanut Sunflower seed Opinion
Net carbs 7.63g 11.4g Sunflower seed
Protein 25.8g 20.78g Peanut
Fats 49.24g 51.46g Sunflower seed
Carbs 16.13g 20g Sunflower seed
Calories 567kcal 584kcal Sunflower seed
Starch g g
Fructose g g
Sugar 4.72g 2.62g Sunflower seed
Fiber 8.5g 8.6g Sunflower seed
Calcium 92mg 78mg Peanut
Iron 4.58mg 5.25mg Sunflower seed
Magnesium 168mg 325mg Sunflower seed
Phosphorus 376mg 660mg Sunflower seed
Potassium 705mg 645mg Peanut
Sodium 18mg 9mg Sunflower seed
Zinc 3.27mg 5mg Sunflower seed
Copper 1.144mg 1.8mg Sunflower seed
Vitamin A 0IU 50IU Sunflower seed
Vitamin E 8.33mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.64mg 1.48mg Sunflower seed
Vitamin B2 0.135mg 0.355mg Sunflower seed
Vitamin B3 12.066mg 8.335mg Peanut
Vitamin B5 1.767mg 1.13mg Peanut
Vitamin B6 0.348mg 1.345mg Sunflower seed
Folate 240µg 227µg Peanut
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
Tryptophan 0.25mg 0.348mg Sunflower seed
Threonine 0.883mg 0.928mg Sunflower seed
Isoleucine 0.907mg 1.139mg Sunflower seed
Leucine 1.672mg 1.659mg Peanut
Lysine 0.926mg 0.937mg Sunflower seed
Methionine 0.317mg 0.494mg Sunflower seed
Phenylalanine 1.377mg 1.169mg Peanut
Valine 1.082mg 1.315mg Sunflower seed
Histidine 0.652mg 0.632mg Peanut
Cholesterol 0mg 0mg
Trans Fat 0g g Sunflower seed
Saturated Fat 6.279g 4.455g Sunflower seed
Monounsaturated Fat 24.426g 18.528g Peanut
Polyunsaturated fat 15.558g 23.137g Sunflower seed

Which food is preferable for your diet?

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

People also compare

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
Peanut
156
Sunflower seed
Mineral Summary Score
127
Peanut
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
155%
Peanut
125%
Sunflower seed
Carbohydrates
16%
Peanut
20%
Sunflower seed
Fats
227%
Peanut
238%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 2.1g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 1.824g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Peanut
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?
?
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?
?
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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.