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Poblano vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between poblano and sunflower seeds

  • Poblano is richer in vitamin A, vitamin B6, vitamin B2, iron, fiber, and potassium, yet sunflower seeds are richer in copper, vitamin B1, selenium, and phosphorus.
  • Daily need coverage for vitamin A for poblano is 408% higher.
  • Poblano contains 6 times more vitamin B2 than sunflower seeds. Poblano contains 2.255mg of vitamin B2, while sunflower seeds contain 0.355mg.

Food types used in this article are Peppers, ancho, dried and Seeds, sunflower seed kernels, dried.

Infographic

Poblano vs Sunflower seeds infographic
Infographic link

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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 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 more PotassiumPotassium +273.8%
Contains more IronIron +108.2%
Contains more MagnesiumMagnesium +187.6%
Contains more CalciumCalcium +27.9%
Contains more CopperCopper +254.3%
Contains more ZincZinc +252.1%
Contains more PhosphorusPhosphorus +228.4%
Contains less SodiumSodium -79.1%
Contains more ManganeseManganese +52.5%
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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 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 +42.9%
Contains more Vitamin AVitamin A +33966.7%
Contains more Vitamin B2Vitamin B2 +535.2%
Contains more Vitamin B5Vitamin B5 +76.4%
Contains more Vitamin B6Vitamin B6 +162.8%
Contains more Vitamin B1Vitamin B1 +726.8%
Contains more Vitamin B3Vitamin B3 +30.2%
Contains more FolateFolate +229%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 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 +157.1%
Contains more WaterWater +378.4%
Contains more OtherOther +94.4%
Contains more ProteinProtein +75.2%
Contains more FatsFats +527.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 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 -81.6%
Contains more Mono. FatMonounsaturated fat +3665.9%
Contains more Poly. FatPolyunsaturated fat +412.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poblano Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Vitamin B6 3.535mg 1.345mg 168%
Vitamin B2 2.255mg 0.355mg 146%
Copper 0.508mg 1.8mg 144%
Polyunsaturated fat 4.511g 23.137g 124%
Vitamin A 1022µg 3µg 113%
Vitamin B1 0.179mg 1.48mg 108%
Selenium 2.9µg 53µg 91%
Iron 10.93mg 5.25mg 71%
Fats 8.2g 51.46g 67%
Phosphorus 201mg 660mg 66%
Potassium 2411mg 645mg 52%
Fiber 21.6g 8.6g 52%
Magnesium 113mg 325mg 50%
Monounsaturated fat 0.492g 18.528g 45%
Folate 69µg 227µg 40%
Zinc 1.42mg 5mg 33%
Manganese 1.279mg 1.95mg 29%
Protein 11.86g 20.78g 18%
Saturated fat 0.82g 4.455g 17%
Vitamin B5 1.993mg 1.13mg 17%
Calories 281kcal 584kcal 15%
Vitamin B3 6.403mg 8.335mg 12%
Choline 55.1mg 10%
Carbs 51.42g 20g 10%
Calcium 61mg 78mg 2%
Sodium 43mg 9mg 1%
Vitamin C 2mg 1.4mg 1%
Net carbs 29.82g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.155mg 0.348mg 0%
Threonine 0.425mg 0.928mg 0%
Isoleucine 0.373mg 1.139mg 0%
Leucine 0.605mg 1.659mg 0%
Lysine 0.515mg 0.937mg 0%
Methionine 0.142mg 0.494mg 0%
Phenylalanine 0.361mg 1.169mg 0%
Valine 0.489mg 1.315mg 0%
Histidine 0.232mg 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
Poblano 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
155%
Poblano
146%
Sunflower seeds
Minerals Daily Need Coverage Score
120%
Poblano
207%
Sunflower seeds

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 34mg)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $5.4)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Poblano
Poblano is lower in Saturated fat (difference - 3.635g)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.