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Pigeon pea vs Sunflower seed - In-Depth Nutrition Comparison

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What are the differences between Pigeon pea and Sunflower seed?

  • Pigeon pea is higher in Folate, Fiber, and Potassium, yet Sunflower seed is higher in Copper, Vitamin B6, Selenium, Vitamin B1, Phosphorus, Magnesium, and Vitamin B3.
  • Sunflower seed's daily need coverage for Copper is 83% more.
  • Pigeon pea has 2 times more Potassium than Sunflower seed. While Pigeon pea has 1392mg of Potassium, Sunflower seed has only 645mg.

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

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Pigeon pea vs Sunflower seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +66.7%
Contains more Potassium +115.8%
Contains more Magnesium +77.6%
Contains more Copper +70.3%
Contains more Zinc +81.2%
Contains more Phosphorus +79.8%
Contains less Sodium -47.1%
Equal in Iron - 5.25
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 39% 123% 131% 353% 76% 158% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Contains more Calcium +66.7%
Contains more Potassium +115.8%
Contains more Magnesium +77.6%
Contains more Copper +70.3%
Contains more Zinc +81.2%
Contains more Phosphorus +79.8%
Contains less Sodium -47.1%
Equal in Iron - 5.25

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B5 +12%
Contains more Folate +100.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +78.6%
Contains more Vitamin B1 +130.2%
Contains more Vitamin B2 +89.8%
Contains more Vitamin B3 +181.1%
Contains more Vitamin B6 +375.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 161% 44% 56% 76% 66% 0% 0% 342%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Contains more Vitamin B5 +12%
Contains more Folate +100.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +78.6%
Contains more Vitamin B1 +130.2%
Contains more Vitamin B2 +89.8%
Contains more Vitamin B3 +181.1%
Contains more Vitamin B6 +375.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
62
Pigeon pea
156
Sunflower seed
Mineral Summary Score
134
Pigeon pea
191
Sunflower seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
130%
Pigeon pea
125%
Sunflower seed
Carbohydrates
63%
Pigeon pea
20%
Sunflower seed
Fats
7%
Pigeon pea
238%
Sunflower seed

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pigeon pea Sunflower seed
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon pea Sunflower seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Pigeon pea
Pigeon pea is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Pigeon pea
Pigeon pea is lower in Saturated Fat (difference - 4.125g)
Which food is cheaper?
Pigeon pea
Pigeon pea is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Pigeon pea Sunflower seed Opinion
Calories 343 584 Sunflower seed
Protein 21.7 20.78 Pigeon pea
Fats 1.49 51.46 Sunflower seed
Vitamin C 0 1.4 Sunflower seed
Carbs 62.78 20 Pigeon pea
Cholesterol 0 0
Vitamin D 0 0
Iron 5.23 5.25 Sunflower seed
Calcium 130 78 Pigeon pea
Potassium 1392 645 Pigeon pea
Magnesium 183 325 Sunflower seed
Sugar 2.62 Pigeon pea
Fiber 15 8.6 Pigeon pea
Copper 1.057 1.8 Sunflower seed
Zinc 2.76 5 Sunflower seed
Starch
Phosphorus 367 660 Sunflower seed
Sodium 17 9 Sunflower seed
Vitamin A 28 50 Sunflower seed
Vitamin E 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 0.643 1.48 Sunflower seed
Vitamin B2 0.187 0.355 Sunflower seed
Vitamin B3 2.965 8.335 Sunflower seed
Vitamin B5 1.266 1.13 Pigeon pea
Vitamin B6 0.283 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 Sunflower seed
Folate 456 227 Pigeon pea
Trans Fat 0 Sunflower seed
Saturated Fat 0.33 4.455 Pigeon pea
Monounsaturated Fat 0.012 18.528 Sunflower seed
Polyunsaturated fat 0.814 23.137 Sunflower seed
Tryptophan 0.212 0.348 Sunflower seed
Threonine 0.767 0.928 Sunflower seed
Isoleucine 0.785 1.139 Sunflower seed
Leucine 1.549 1.659 Sunflower seed
Lysine 1.521 0.937 Pigeon pea
Methionine 0.243 0.494 Sunflower seed
Phenylalanine 1.858 1.169 Pigeon pea
Valine 0.937 1.315 Sunflower seed
Histidine 0.774 0.632 Pigeon pea
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pigeon pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/nutrients
  2. 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.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.