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Chili Pepper vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the main differences between chili Pepper and sunflower seeds?

  • Chili Pepper are richer in vitamin C, yet sunflower seeds are richer in vitamin E, copper, vitamin B1, selenium, phosphorus, vitamin B6, manganese, magnesium, and folate.
  • Chili Pepper' daily need coverage for vitamin C is 268% higher.

We used Peppers, hot chili, green, raw and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Chili Pepper vs Sunflower seeds infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 5.4% 30% 45% 58% 8.2% 20% 0.91% 31% 2.7%
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 -22.2%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +89.7%
Contains more IronIron +337.5%
Contains more CopperCopper +934.5%
Contains more ZincZinc +1566.7%
Contains more PhosphorusPhosphorus +1334.8%
Contains more ManganeseManganese +722.8%
Contains more SeleniumSelenium +10500%

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.
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 808% 20% 14% 0% 23% 21% 18% 3.7% 64% 0% 36% 17% 6.1%
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 +17221.4%
Contains more Vitamin AVitamin A +1866.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +4997.1%
Contains more Vitamin B1Vitamin B1 +1544.4%
Contains more Vitamin B2Vitamin B2 +294.4%
Contains more Vitamin B3Vitamin B3 +777.4%
Contains more Vitamin B5Vitamin B5 +1752.5%
Contains more Vitamin B6Vitamin B6 +383.8%
Contains more FolateFolate +887%
Contains more CholineCholine +396.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 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 +1755%
Contains more ProteinProtein +939%
Contains more FatsFats +25630%
Contains more CarbsCarbs +111.4%
Contains more OtherOther +405%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 8% 77%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.109 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 +168336.4%
Contains more Poly. FatPolyunsaturated fat +21126.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chili Pepper Sunflower seeds DV% diff.
Vitamin C 242.5mg 1.4mg 268%
Vitamin E 0.69mg 35.17mg 230%
Copper 0.174mg 1.8mg 181%
Polyunsaturated fat 0.109g 23.137g 154%
Vitamin B1 0.09mg 1.48mg 116%
Selenium 0.5µg 53µg 95%
Phosphorus 46mg 660mg 88%
Vitamin B6 0.278mg 1.345mg 82%
Fats 0.2g 51.46g 79%
Manganese 0.237mg 1.95mg 74%
Magnesium 25mg 325mg 71%
Folate 23µg 227µg 51%
Iron 1.2mg 5.25mg 51%
Monounsaturated fat 0.011g 18.528g 46%
Vitamin B3 0.95mg 8.335mg 46%
Zinc 0.3mg 5mg 43%
Protein 2g 20.78g 38%
Fiber 1.5g 8.6g 28%
Calories 40kcal 584kcal 27%
Vitamin B5 0.061mg 1.13mg 21%
Saturated fat 0.021g 4.455g 20%
Vitamin B2 0.09mg 0.355mg 20%
Vitamin K 14.3µg 0µg 12%
Potassium 340mg 645mg 9%
Choline 11.1mg 55.1mg 8%
Vitamin A 59µg 3µg 6%
Calcium 18mg 78mg 6%
Carbs 9.46g 20g 4%
Net carbs 7.96g 11.4g N/A
Sugar 5.1g 2.62g N/A
Sodium 7mg 9mg 0%
Tryptophan 0.026mg 0.348mg 0%
Threonine 0.074mg 0.928mg 0%
Isoleucine 0.065mg 1.139mg 0%
Leucine 0.105mg 1.659mg 0%
Lysine 0.089mg 0.937mg 0%
Methionine 0.024mg 0.494mg 0%
Phenylalanine 0.062mg 1.169mg 0%
Valine 0.084mg 1.315mg 0%
Histidine 0.041mg 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
Chili Pepper 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
79%
Chili Pepper
146%
Sunflower seeds
Minerals Daily Need Coverage Score
22%
Chili Pepper
207%
Sunflower seeds

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 2.48g)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food contains less Sodium?
Chili Pepper
Chili Pepper contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Chili Pepper
Chili Pepper is lower in Saturated fat (difference - 4.434g)
Which food is lower in glycemic index?
Chili Pepper
Chili Pepper is lower in glycemic index (difference - 10)
Which food is cheaper?
Chili Pepper
Chili Pepper is cheaper (difference - $0.6)
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. Chili Pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.