Peanut vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between peanuts and sunflower seeds

Peanuts have more vitamin B3; however, sunflower seeds are higher in vitamin E, selenium, vitamin B6, copper, vitamin B1, phosphorus, magnesium, vitamin B2, and zinc.
Sunflower seeds cover your daily need for vitamin E, 179% more than peanuts.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Peanut

Sunflower seeds

Contains more CalciumCalcium

+17.9%

Contains more MagnesiumMagnesium	+93.5%
Contains more IronIron	+14.6%
Contains more CopperCopper	+57.3%
Contains more ZincZinc	+52.9%
Contains more PhosphorusPhosphorus	+75.5%
Contains less SodiumSodium	-50%
Contains more SeleniumSelenium	+636.1%

~equal in Potassium ~645mg

~equal in Manganese ~1.95mg

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.

Peanut

Sunflower seeds

Contains more Vitamin B3Vitamin B3	+44.8%
Contains more Vitamin B5Vitamin B5	+56.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+322.2%
Contains more Vitamin B1Vitamin B1	+131.3%
Contains more Vitamin B2Vitamin B2	+163%
Contains more Vitamin B6Vitamin B6	+286.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

~equal in Folate ~227µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	8.33mg	35.17mg	179%
Selenium	7.2µg	53µg	83%
Vitamin B6	0.348mg	1.345mg	77%
Copper	1.144mg	1.8mg	73%
Vitamin B1	0.64mg	1.48mg	70%
Polyunsaturated fat	15.558g	23.137g	51%
Phosphorus	376mg	660mg	41%
Magnesium	168mg	325mg	37%
Vitamin B3	12.066mg	8.335mg	23%
Vitamin B2	0.135mg	0.355mg	17%
Zinc	3.27mg	5mg	16%
Monounsaturated fat	24.426g	18.528g	15%
Vitamin B5	1.767mg	1.13mg	13%
Protein	25.8g	20.78g	10%
Iron	4.58mg	5.25mg	8%
Saturated fat	6.279g	4.455g	8%
Fats	49.24g	51.46g	3%
Folate	240µg	227µg	3%
Vitamin C	0mg	1.4mg	2%
Potassium	705mg	645mg	2%
Calories	567kcal	584kcal	1%
Carbs	16.13g	20g	1%
Calcium	92mg	78mg	1%
Manganese	1.934mg	1.95mg	1%
Protein per 100 calories	4.6g	3.6g	N/A
Calories per 10 g protein	220kcal	281kcal	N/A
Weight per 100 calories	18g	17g	N/A
Unsaturated / Saturated Fat ratio	6.4	9.4	N/A
Net carbs	7.63g	11.4g	N/A
Sugar	4.72g	2.62g	N/A
Fiber	8.5g	8.6g	0%
Sodium	18mg	9mg	0%
Vitamin A	0µg	3µg	0%
Choline	52.5mg	55.1mg	0%
Tryptophan	0.25mg	0.348mg	0%
Threonine	0.883mg	0.928mg	0%
Isoleucine	0.907mg	1.139mg	0%
Leucine	1.672mg	1.659mg	0%
Lysine	0.926mg	0.937mg	0%
Methionine	0.317mg	0.494mg	0%
Phenylalanine	1.377mg	1.169mg	0%
Valine	1.082mg	1.315mg	0%
Histidine	0.652mg	0.632mg	0%
Omega-3 - EPA	0g	0.014g	N/A