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  6. Pigeon pea vs. Sunflower seeds

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

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How are pigeon pea and sunflower seeds different?

  • Sunflower seeds are higher than pigeon pea in copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, manganese, iron, vitamin B3, and zinc.
  • Sunflower seeds cover your daily need for copper, 170% more than pigeon pea.

Pigeon peas (red gram), mature seeds, cooked, boiled, without salt and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Pigeon pea 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 33% 13% 34% 42% 90% 25% 51% 0.65% 65% 16%
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 -44.4%
Contains more MagnesiumMagnesium +606.5%
Contains more CalciumCalcium +81.4%
Contains more PotassiumPotassium +68%
Contains more IronIron +373%
Contains more CopperCopper +569.1%
Contains more ZincZinc +455.6%
Contains more PhosphorusPhosphorus +454.6%
Contains more ManganeseManganese +289.2%
Contains more SeleniumSelenium +1727.6%

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% 0% 0% 37% 14% 15% 19% 12% 0% 0% 83% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +913.7%
Contains more Vitamin B2Vitamin B2 +501.7%
Contains more Vitamin B3Vitamin B3 +967.2%
Contains more Vitamin B5Vitamin B5 +254.2%
Contains more Vitamin B6Vitamin B6 +2590%
Contains more FolateFolate +104.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pigeon pea Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.269mg 1.8mg 170%
Polyunsaturated fat 0.205g 23.137g 153%
Vitamin B1 0.146mg 1.48mg 111%
Vitamin B6 0.05mg 1.345mg 100%
Selenium 2.9µg 53µg 91%
Fats 0.38g 51.46g 79%
Phosphorus 119mg 660mg 77%
Magnesium 46mg 325mg 66%
Manganese 0.501mg 1.95mg 63%
Iron 1.11mg 5.25mg 52%
Vitamin B3 0.781mg 8.335mg 47%
Monounsaturated fat 0.003g 18.528g 46%
Zinc 0.9mg 5mg 37%
Folate 111µg 227µg 29%
Protein 6.76g 20.78g 28%
Vitamin B2 0.059mg 0.355mg 23%
Calories 121kcal 584kcal 23%
Saturated fat 0.083g 4.455g 20%
Vitamin B5 0.319mg 1.13mg 16%
Choline 55.1mg 10%
Fiber 6.7g 8.6g 8%
Potassium 384mg 645mg 8%
Calcium 43mg 78mg 4%
Vitamin C 0mg 1.4mg 2%
Carbs 23.25g 20g 1%
Net carbs 16.55g 11.4g N/A
Sugar 2.62g N/A
Sodium 5mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.066mg 0.348mg 0%
Threonine 0.239mg 0.928mg 0%
Isoleucine 0.245mg 1.139mg 0%
Leucine 0.483mg 1.659mg 0%
Lysine 0.474mg 0.937mg 0%
Methionine 0.076mg 0.494mg 0%
Phenylalanine 0.579mg 1.169mg 0%
Valine 0.292mg 1.315mg 0%
Histidine 0.241mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 23% 69%
Protein: 6.76 g
Fats: 0.38 g
Carbs: 23.25 g
Water: 68.55 g
Other: 1.06 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 +16.3%
Contains more WaterWater +1349.3%
Contains more ProteinProtein +207.4%
Contains more FatsFats +13442.1%
Contains more OtherOther +185.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 70%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.205 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 -98.1%
Contains more Mono. FatMonounsaturated fat +617500%
Contains more Poly. FatPolyunsaturated fat +11186.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172437/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.