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Pear vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are pear and sunflower seeds different?

  • Sunflower seeds are higher than pear in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate.
  • Sunflower seeds cover your daily need for vitamin E, 234% more than pear.
  • Pear has a higher glycemic index (38) than sunflower seeds (20).

Pears, raw and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Pear vs Sunflower seeds 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.
Pear
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 2.7% 10% 6.8% 27% 2.7% 5.1% 0.13% 6.3% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains less SodiumSodium -88.9%
Contains more MagnesiumMagnesium +4542.9%
Contains more CalciumCalcium +766.7%
Contains more PotassiumPotassium +456%
Contains more IronIron +2816.7%
Contains more CopperCopper +2095.1%
Contains more ZincZinc +4900%
Contains more PhosphorusPhosphorus +5400%
Contains more ManganeseManganese +3962.5%
Contains more SeleniumSelenium +52900%

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.
Pear
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 0.33% 2.4% 0% 3% 6% 3% 2.9% 6.7% 0% 11% 5.3% 2.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +207.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +29208.3%
Contains more Vitamin B1Vitamin B1 +12233.3%
Contains more Vitamin B2Vitamin B2 +1265.4%
Contains more Vitamin B3Vitamin B3 +5077%
Contains more Vitamin B5Vitamin B5 +2206.1%
Contains more Vitamin B6Vitamin B6 +4537.9%
Contains more FolateFolate +3142.9%
Contains more CholineCholine +980.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pear
1
15% 84%
Protein: 0.36 g
Fats: 0.14 g
Carbs: 15.23 g
Water: 83.96 g
Other: 0.31 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 WaterWater +1675.1%
Contains more ProteinProtein +5672.2%
Contains more FatsFats +36657.1%
Contains more CarbsCarbs +31.3%
Contains more OtherOther +877.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pear
1
11% 42% 47%
Saturated fat: Sat. Fat 0.022 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.094 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +21957.1%
Contains more Poly. FatPolyunsaturated fat +24513.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pear
2
7% 27% 66%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 2.6 g
Fructose: 6.42 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 GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +252.1%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pear Sunflower seeds
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pear Sunflower seeds DV% diff.
Vitamin E 0.12mg 35.17mg 234%
Copper 0.082mg 1.8mg 191%
Polyunsaturated fat 0.094g 23.137g 154%
Vitamin B1 0.012mg 1.48mg 122%
Vitamin B6 0.029mg 1.345mg 101%
Selenium 0.1µg 53µg 96%
Phosphorus 12mg 660mg 93%
Manganese 0.048mg 1.95mg 83%
Fats 0.14g 51.46g 79%
Magnesium 7mg 325mg 76%
Iron 0.18mg 5.25mg 63%
Folate 7µg 227µg 55%
Vitamin B3 0.161mg 8.335mg 51%
Monounsaturated fat 0.084g 18.528g 46%
Zinc 0.1mg 5mg 45%
Protein 0.36g 20.78g 41%
Calories 57kcal 584kcal 26%
Vitamin B2 0.026mg 0.355mg 25%
Fiber 3.1g 8.6g 22%
Vitamin B5 0.049mg 1.13mg 22%
Saturated fat 0.022g 4.455g 20%
Potassium 116mg 645mg 16%
Choline 5.1mg 55.1mg 9%
Fructose 6.42g 8%
Calcium 9mg 78mg 7%
Vitamin K 4.4µg 0µg 4%
Vitamin C 4.3mg 1.4mg 3%
Carbs 15.23g 20g 2%
Net carbs 12.13g 11.4g N/A
Sugar 9.75g 2.62g N/A
Sodium 1mg 9mg 0%
Vitamin A 1µg 3µg 0%
Tryptophan 0.002mg 0.348mg 0%
Threonine 0.011mg 0.928mg 0%
Isoleucine 0.011mg 1.139mg 0%
Leucine 0.019mg 1.659mg 0%
Lysine 0.017mg 0.937mg 0%
Methionine 0.002mg 0.494mg 0%
Phenylalanine 0.011mg 1.169mg 0%
Valine 0.017mg 1.315mg 0%
Histidine 0.002mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pear Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
4%
Pear
146%
Sunflower seeds
Minerals Daily Need Coverage Score
7%
Pear
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 7.13g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food contains less Sodium?
Pear
Pear contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Pear
Pear is lower in Saturated fat (difference - 4.433g)
Which food is cheaper?
Pear
Pear is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.

  1. Pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169118/nutrients
  2. Sunflower seeds - 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.