Peanut vs. Sunflower seed — Health Impact and Nutrition Comparison
Summary
Sunflower seeds are high in phosphorus, magnesium, iron, zinc, selenium, manganese, choline, copper, and vitamins B1, B2, B6, E, A, and C. On the other hand, peanuts provide more potassium, calcium, sodium, and vitamins B3, B5, and folate. Moreover, sunflower seeds have more polyunsaturated fats, carbs, and calories, whereas peanuts are high in protein, oxalate, and monounsaturated and saturated fats.
Table of contents
Introduction
Peanuts, also called groundnuts, are legumes that grow underground. Sunflower seeds originate from the sunflower plant.
Sunflowers are native to North America, although they are grown in many regions.
Peanuts are native to South America, most likely in the Andes area. Peanuts are now farmed in a variety of tropical and subtropical climates worldwide.
Nutrition
This part of the article will compare the nutritional information of sunflower seed kernels and raw peanuts.
Macronutrients and Calories
Sunflower seeds have more fats and carbs, whereas peanuts have more protein. Sunflower seeds are denser compared to peanuts. Peanuts contain 6.5% water, whereas sunflower seeds have 4.8% water.
Macronutrient Comparison
Calories
Compared to peanuts, sunflower seeds provide more calories per hundred grams. In a 100g serving, sunflower seed and peanut have 584 calories and 567 calories, respectively. One cup of peanuts (146 grams) provides 828 kcal, whereas one cup of sunflower seeds (140 grams) has 818 kcal.
Protein
Both are good sources of protein. Peanuts have more protein than sunflower seeds. In a 100g serving, sunflower seed and peanut have 20.78 grams and 25.8 grams of protein, respectively. Both sunflower seeds and peanuts provide all essential amino acids, but sunflower seeds are higher in all of them except for histidine, leucine, and phenylalanine.
Fats
Sunflower seeds and peanuts are high in fats. Compared to peanuts, sunflower seeds have slightly more fat. A hundred grams of sunflower seed has 51.46g of fat, whereas a peanut provides 49.24g. Peanuts are high in monounsaturated fat, whereas sunflower seeds have more polyunsaturated fat and less saturated fat.
Fat Type Comparison
Fatty acids
Sunflower seeds and peanuts are high in omega-6 fatty acids. In a 100g serving, sunflower seed and peanut have 23g and 15.6g of omega-6 fatty acid, respectively. Sunflower seeds contain also 0.014g of omega-3 fatty acid, whereas peanuts lack it.
Carbohydrates
A hundred grams of sunflower seeds have 20g of total carbs, whereas peanuts provide 16.13g. Compared to peanuts, sunflower seeds have more net carbs. In a 100g serving, sunflower seed and peanut have 11.4g and 7.63g of net carbs, respectively. They have equal amounts of dietary fiber. A hundred grams of sunflower seed and peanut have 8.5g of fiber.
Carbohydrate type comparison
Cholesterol
Sunflower seeds and peanuts are cholesterol-free.
Vitamins
Sunflower seeds have over two times more vitamin B1 (thiamin), 2.5 times more B2 (riboflavin), and four times more B6 (pyridoxine) and E. In a 100g serving, sunflower seed and peanut have 35.17mg and 8.33mg of vitamin E, respectively.
In contrast, peanuts have more vitamin B5 (pantothenic acid), folate, and 1.5 times more vitamin B3 (niacin). Moreover, sunflower seeds have 1.4mg of vitamin C and 50IU of vitamin A, whereas peanuts lack them. Both do not have vitamins K, D, and B12.
Vitamin Comparison
Minerals
Sunflower seed has more phosphorus, magnesium, zinc, iron, manganese, choline, and copper. Sunflower seed also has over seven times more selenium. In a 100g serving, sunflower seed and peanut have 53µg and 7.2µg of selenium, respectively.
On the other hand, peanuts provide more potassium and calcium. Compared to peanuts, sunflower seed has over two times less sodium content. In a 100g serving, sunflower seed and peanut have 9mg and 18mg of sodium, respectively.
Mineral Comparison
Oxalate
The oxalate content of peanuts is equal to 76mg. Sunflower seeds are oxalate-free.
Glycemic Index
Peanuts have a glycemic index of 13. The glycemic index of sunflower seeds is equal to 20. Sunflower seeds tend to have a higher glycemic index than peanuts. However, the glycemic index of both falls in the low category.
Acidity
The Potential Renal Acid Load (PRAL) is a method used to measure the acidity of the food. The PRAL value indicates the food's ability to break down into acids or bases inside the body. Sunflower seeds have a PRAL value of 11.6, whereas the PRAL level for peanuts is 6.2. That means sunflower seeds are more acid-forming than peanuts.
Weight Loss & Diets
After 12 weeks of consuming 500 mg/day of sunflower chlorogenic acid (CGA) extract, the study found a reduction in body mass index (BMI), waist circumference, and body weight through loss of mass in the fat compartment, not the muscle compartment (1).
Eating peanuts may suppress appetite and reduce food intake (2).
Between these two, peanuts are the better choice for a low-calorie, low-carb, and low-fat diet. Peanuts are more suitable for a low glycemic index diet.
Health Benefits
Cardiovascular Health
The intake of peanuts positively impacts high-density lipoprotein (HDL), particularly when considering the type of peanut oil, such as high-oleic peanut oil and peanut sprouts, and when consumed by healthy individuals. However, peanut consumption shows no significant influence on other cardiovascular disease (CVD) risk factors (3).
Sunflower seeds contain chlorogenic acid, which may reduce low-density lipoprotein (LDL) oxidation susceptibility and decrease LDL cholesterol and triglycerides (TG) levels in the blood (1).
In addition, sunflower seeds are an excellent source of magnesium and can significantly contribute to reducing arterial blood pressure. Consuming 100g of these seeds can cover up to 77% of the daily magnesium requirement.
Diabetes
According to the study, seeds like sunflower, flax, and pumpkin play a role in lowering glucose levels and the risk of developing diabetes and treating type 2 diabetes. Bioactive components, such as chlorogenic acid in sunflower seeds, help with insulin resistance in pre-diabetic persons and regulate glucose and insulin metabolism (4).
According to the study, consuming more nuts and peanut butter may lower the risk of type 2 diabetes in women (5).
The high MUFA content of peanut butter may also promote insulin sensitivity and encourage a decrease in the glycemic response in insulin-resistant individuals. Peanuts are high in arginine and protein, which act as insulin secretagogues. They also contain a high concentration of zinc, which may activate the tyrosine kinase receptor and improve insulin sensitivity (2).
Downsides and Risks
Allergy
Common triggers for hypersensitivity reactions account for 90% of cases, including cow's milk, egg, soy, wheat, peanuts, tree nuts, fish, and shellfish. Among these, peanuts/tree nuts are particularly notable as a prevalent food allergen, capable of inducing severe and potentially fatal reactions upon ingestion. Peanut allergies typically manifest in the early years of life and often persist throughout one's lifetime, posing a constant risk of life-threatening reactions (6).
Symptoms related to the skin encompass urticaria, angioedema, and intermittent exacerbation of pre-existing eczema. Gastrointestinal symptoms may involve abdominal pain, vomiting, and diarrhea. Respiratory manifestations include recurrent coughing, stridor, and wheezing (7).
Avoiding nuts is an essential aspect of nut allergy management. However, oral immunotherapy is considered an alternative treatment option (8).
While sunflower seeds are an uncommon source of allergy, some cases of sunflowers-related occupational allergies have been documented. Bird breeders are notably prone to developing allergies to sunflowers (9).
Classification
Sunflower seeds and peanuts belong to the Plantae kingdom.
Sunflower seeds are part of the Asteraceae family, belonging to the Helianthus genus and the Helianthus annuus species.
Peanuts are part of the Fabaceae family, belonging to the Arachis genus and the Arachis hypogaea species.
Taste
Sunflower seeds have a mild, nutty flavor, while peanuts have an abundant and earthier flavor.
The texture of sunflower seeds varies depending on whether the seeds are in their shells or hulled. They can be crunchy in the shell but softer when hulled. On the other hand, peanuts have a thick texture, particularly when roasted. They might be crunchy for snacking or creamy when processed into peanut butter.
Uses
Sunflower seeds and peanuts have a variety of uses in culinary applications and as ingredients in different products.
One of the most popular uses of peanuts is peanut butter, a creamy or crunchy spread. For those seeking an alternative to peanut butter, sunflower seed butter may be an option.
Peanuts play a vital role in cooking, particularly in Asian cuisines. They are used in sauces, stews, and stir-fries, contributing a distinct flavor and texture. Peanut oil is a widely used cooking and frying oil, appreciated for its unique taste and high smoke point.
Sunflower seeds take the spotlight as a popular and nutritious snack when roasted and salted, offering a delightful crunch in every bite. Whether incorporated into bread, muffins, or granola bars, sunflower seeds contribute a wholesome element to various baked goods.
Appearance
Peanuts are covered by a thick, rough, and uneven shell that protects two seeds arranged side by side. Sunflower seeds are densely packed in a spiral arrangement inside the sunflower head, extending outward from the center.
Peanuts' exterior shells can range from light tan to dark brown, while the seeds within are typically tan or light brown. Sunflower seeds can be a variety of colors, with black and white stripes being particularly frequent. Hulled sunflower seeds (no shell) are often brownish or greenish in hue.
Peanuts are typically smaller than sunflower seeds. They have an extended oval form. Sunflower seeds are flat, oval-shaped, and have a distinctive teardrop shape. Sunflower seeds have a length of around 1.5 to 2 centimeters (0.6 to 0.8 inches) or more, depending on the variety. On the other hand, peanuts' size ranges from 1 to 2 centimeters (0.4 to 0.8 inches), depending on the specific type of peanut.
Sources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566515/
- https://www.cambridge.org/
- https://pubmed.ncbi.nlm.nih.gov/30638042/
- https://assets.cureus.com/
- https://jamanetwork.com/journals/jama/article-abstract/195554
- https://pubmed.ncbi.nlm.nih.gov/30860761/
- https://www.ncbi.nlm.nih.gov/books/NBK538526/
- https://pubmed.ncbi.nlm.nih.gov/33510829/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5806758/
Infographic
Comparison summary table
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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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | 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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| 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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| Manganese | 1.934mg | 1.95mg |
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| Selenium | 7.2µg | 53µg |
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| Vitamin A | 0IU | 50IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 8.33mg | 35.17mg |
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| 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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| 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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| Saturated Fat | 6.279g | 4.455g |
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| Omega-3 - EPA | 0g | 0.014g |
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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?
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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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Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients
- 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.