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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.

Infographic

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 Phosphorus +79.8%
Contains less Sodium -47.1%
Contains more Zinc +81.2%
Contains more Copper +70.3%
Equal in Iron - 5.25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 197% 131% 158% 123% 3% 76% 353%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Calcium +66.7%
Contains more Potassium +115.8%
Contains more Magnesium +77.6%
Contains more Phosphorus +79.8%
Contains less Sodium -47.1%
Contains more Zinc +81.2%
Contains more Copper +70.3%
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 A +78.6%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 161% 44% 56% 76% 66% 342% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin B5 +12%
Contains more Folate +100.9%
Contains more Vitamin A +78.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +130.2%
Contains more Vitamin B2 +89.8%
Contains more Vitamin B3 +181.1%
Contains more Vitamin B6 +375.3%

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

All nutrients comparison - raw data values

Nutrient Pigeon pea Sunflower seed Opinion
Net carbs 47.78g 11.4g Pigeon pea
Protein 21.7g 20.78g Pigeon pea
Fats 1.49g 51.46g Sunflower seed
Carbs 62.78g 20g Pigeon pea
Calories 343kcal 584kcal Sunflower seed
Starch g g
Fructose g g
Sugar g 2.62g Pigeon pea
Fiber 15g 8.6g Pigeon pea
Calcium 130mg 78mg Pigeon pea
Iron 5.23mg 5.25mg Sunflower seed
Magnesium 183mg 325mg Sunflower seed
Phosphorus 367mg 660mg Sunflower seed
Potassium 1392mg 645mg Pigeon pea
Sodium 17mg 9mg Sunflower seed
Zinc 2.76mg 5mg Sunflower seed
Copper 1.057mg 1.8mg Sunflower seed
Vitamin A 28IU 50IU Sunflower seed
Vitamin E mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.643mg 1.48mg Sunflower seed
Vitamin B2 0.187mg 0.355mg Sunflower seed
Vitamin B3 2.965mg 8.335mg Sunflower seed
Vitamin B5 1.266mg 1.13mg Pigeon pea
Vitamin B6 0.283mg 1.345mg Sunflower seed
Folate 456µg 227µg Pigeon pea
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Sunflower seed
Tryptophan 0.212mg 0.348mg Sunflower seed
Threonine 0.767mg 0.928mg Sunflower seed
Isoleucine 0.785mg 1.139mg Sunflower seed
Leucine 1.549mg 1.659mg Sunflower seed
Lysine 1.521mg 0.937mg Pigeon pea
Methionine 0.243mg 0.494mg Sunflower seed
Phenylalanine 1.858mg 1.169mg Pigeon pea
Valine 0.937mg 1.315mg Sunflower seed
Histidine 0.774mg 0.632mg Pigeon pea
Cholesterol 0mg 0mg
Trans Fat 0g g Sunflower seed
Saturated Fat 0.33g 4.455g Pigeon pea
Monounsaturated Fat 0.012g 18.528g Sunflower seed
Polyunsaturated fat 0.814g 23.137g Sunflower seed

Which food is preferable for your diet?

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

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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

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.

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.