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  6. Pigeon pea raw vs. Sunflower seeds

Pigeon pea raw vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the differences between pigeon pea raw and sunflower seeds?

  • Pigeon pea raw is higher in folate, fiber, and potassium, yet sunflower seeds are higher in copper, vitamin B6, selenium, vitamin B1, phosphorus, magnesium, and vitamin B3.
  • Sunflower seeds' daily need coverage for copper is 83% more.
  • Pigeon pea raw has 2 times more potassium than sunflower seeds. While pigeon pea raw has 1392mg of potassium, sunflower seeds have only 645mg.

We used Pigeon peas (red gram), mature seeds, raw and Seeds, sunflower seed kernels, dried types in this article.

Infographic

Pigeon pea raw 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 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
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 more CalciumCalcium +66.7%
Contains more PotassiumPotassium +115.8%
Contains more MagnesiumMagnesium +77.6%
Contains more CopperCopper +70.3%
Contains more ZincZinc +81.2%
Contains more PhosphorusPhosphorus +79.8%
Contains less SodiumSodium -47.1%
Contains more SeleniumSelenium +546.3%
~equal in Iron ~5.25mg
~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.
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 0% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 0%
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 B5Vitamin B5 +12%
Contains more FolateFolate +100.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +130.2%
Contains more Vitamin B2Vitamin B2 +89.8%
Contains more Vitamin B3Vitamin B3 +181.1%
Contains more Vitamin B6Vitamin B6 +375.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pigeon pea raw Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 0.814g 23.137g 149%
Copper 1.057mg 1.8mg 83%
Vitamin B6 0.283mg 1.345mg 82%
Selenium 8.2µg 53µg 81%
Fats 1.49g 51.46g 77%
Vitamin B1 0.643mg 1.48mg 70%
Folate 456µg 227µg 57%
Monounsaturated fat 0.012g 18.528g 46%
Phosphorus 367mg 660mg 42%
Magnesium 183mg 325mg 34%
Vitamin B3 2.965mg 8.335mg 34%
Fiber 15g 8.6g 26%
Potassium 1392mg 645mg 22%
Zinc 2.76mg 5mg 20%
Saturated fat 0.33g 4.455g 19%
Carbs 62.78g 20g 14%
Vitamin B2 0.187mg 0.355mg 13%
Calories 343kcal 584kcal 12%
Choline 55.1mg 10%
Manganese 1.791mg 1.95mg 7%
Calcium 130mg 78mg 5%
Vitamin B5 1.266mg 1.13mg 3%
Protein 21.7g 20.78g 2%
Vitamin C 0mg 1.4mg 2%
Net carbs 47.78g 11.4g N/A
Iron 5.23mg 5.25mg 0%
Sugar 2.62g N/A
Sodium 17mg 9mg 0%
Vitamin A 1µg 3µg 0%
Tryptophan 0.212mg 0.348mg 0%
Threonine 0.767mg 0.928mg 0%
Isoleucine 0.785mg 1.139mg 0%
Leucine 1.549mg 1.659mg 0%
Lysine 1.521mg 0.937mg 0%
Methionine 0.243mg 0.494mg 0%
Phenylalanine 1.858mg 1.169mg 0%
Valine 0.937mg 1.315mg 0%
Histidine 0.774mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 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 CarbsCarbs +213.9%
Contains more WaterWater +123.9%
Contains more OtherOther +13.5%
Contains more FatsFats +3353.7%
~equal in Protein ~20.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 70%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 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 -92.6%
Contains more Mono. FatMonounsaturated fat +154300%
Contains more Poly. FatPolyunsaturated fat +2742.4%

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. Pigeon pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.