Seeds, sunflower seed kernels, dry roasted, without salt vs. Peanuts, all types, oil-roasted, with salt — In-Depth Nutrition Comparison
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What are the main differences between seeds, sunflower seed kernels, dry roasted, without salt and peanuts, all types, oil-roasted, with salt?
- Seeds, sunflower seed kernels, dry roasted, without salt is richer in copper, selenium, vitamin E, vitamin B5, phosphorus, folate, iron, vitamin B6, and zinc, while peanuts, all types, oil-roasted, with salt is higher in vitamin B3.
- Seeds, sunflower seed kernels, dry roasted, without salt's daily need coverage for copper is 144% higher.
- Peanuts, all types, oil-roasted, with salt has 24 times less selenium than seeds, sunflower seed kernels, dry roasted, without salt. Seeds, sunflower seed kernels, dry roasted, without salt has 79.3µg of selenium, while peanuts, all types, oil-roasted, with salt has 3.3µg.
We used Seeds, sunflower seed kernels, dry roasted, without salt and Peanuts, all types, oil-roasted, with salt types in this comparison.
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.
| Contains more CalciumCalcium | +14.8% |
| Contains more PotassiumPotassium | +17.1% |
| Contains more IronIron | +150% |
| Contains more CopperCopper | +243.3% |
| Contains more ZincZinc | +61.3% |
| Contains more PhosphorusPhosphorus | +190.9% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +14.4% |
| Contains more SeleniumSelenium | +2303% |
| Contains more MagnesiumMagnesium | +36.4% |
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.
| Contains more Vitamin CVitamin C | +75% |
| Contains more Vitamin EVitamin E | +276.1% |
| Contains more Vitamin B1Vitamin B1 | +24.7% |
| Contains more Vitamin B2Vitamin B2 | +176.4% |
| Contains more Vitamin B5Vitamin B5 | +485.9% |
| Contains more Vitamin B6Vitamin B6 | +74.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +97.5% |
| Contains more Vitamin B3Vitamin B3 | +96.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.33 g
Fats:
49.8 g
Carbs:
24.07 g
Water:
1.2 g
Other:
5.6 g
Protein:
28.03 g
Fats:
52.5 g
Carbs:
15.26 g
Water:
1.45 g
Other:
2.76 g
| Contains more CarbsCarbs | +57.7% |
| Contains more OtherOther | +102.9% |
| Contains more ProteinProtein | +45% |
| Contains more WaterWater | +20.8% |
~equal in
Fats
~52.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.219 g
Monounsaturated fat:
Mono. Fat
9.505 g
Polyunsaturated fat:
Poly. Fat
32.884 g
Saturated fat:
Sat. Fat
8.655 g
Monounsaturated fat:
Mono. Fat
25.995 g
Polyunsaturated fat:
Poly. Fat
15.303 g
| Contains less Sat. FatSaturated fat | -39.7% |
| Contains more Poly. FatPolyunsaturated fat | +114.9% |
| Contains more Mono. FatMonounsaturated fat | +173.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.83mg | 0.533mg | 144% |
| Selenium | 79.3µg | 3.3µg | 138% |
| Vitamin E | 26.1mg | 6.94mg | 128% |
| Vitamin B5 | 7.042mg | 1.202mg | 117% |
| Polyunsaturated fat | 32.884g | 15.303g | 117% |
| Phosphorus | 1155mg | 397mg | 108% |
| Vitamin B3 | 7.042mg | 13.825mg | 42% |
| Monounsaturated fat | 9.505g | 25.995g | 41% |
| Iron | 3.8mg | 1.52mg | 29% |
| Folate | 237µg | 120µg | 29% |
| Vitamin B6 | 0.804mg | 0.461mg | 26% |
| Zinc | 5.29mg | 3.28mg | 18% |
| Protein | 19.33g | 28.03g | 17% |
| Saturated fat | 5.219g | 8.655g | 16% |
| Sodium | 3mg | 320mg | 14% |
| Manganese | 2.11mg | 1.845mg | 12% |
| Vitamin B2 | 0.246mg | 0.089mg | 12% |
| Magnesium | 129mg | 176mg | 11% |
| Fiber | 11.1g | 9.4g | 7% |
| Fats | 49.8g | 52.5g | 4% |
| Potassium | 850mg | 726mg | 4% |
| Carbs | 24.07g | 15.26g | 3% |
| Vitamin B1 | 0.106mg | 0.085mg | 2% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Calories | 582kcal | 599kcal | 1% |
| Starch | 3.07g | 1% | |
| Calcium | 70mg | 61mg | 1% |
| Vitamin C | 1.4mg | 0.8mg | 1% |
| Net carbs | 12.97g | 5.86g | N/A |
| Sugar | 2.73g | 4.18g | N/A |
| Choline | 55.1mg | 55.3mg | 0% |
| Tryptophan | 0.295mg | 0.231mg | 0% |
| Threonine | 0.788mg | 0.61mg | 0% |
| Isoleucine | 0.967mg | 0.978mg | 0% |
| Leucine | 1.408mg | 1.812mg | 0% |
| Lysine | 0.795mg | 0.945mg | 0% |
| Methionine | 0.42mg | 0.291mg | 0% |
| Phenylalanine | 0.992mg | 1.427mg | 0% |
| Valine | 1.116mg | 1.146mg | 0% |
| Histidine | 0.536mg | 0.655mg | 0% |
| Fructose | 0.08g | 0% | |
| Omega-6 - Gamma-linoleic acid | 0.038g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.038g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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
120%
57%
Minerals Daily Need Coverage Score
229%
100%
Comparison summary
Which food is lower in Sugar?
Seeds, sunflower seed kernels, dry roasted, without salt is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Seeds, sunflower seed kernels, dry roasted, without salt contains less Sodium (difference - 317mg)
Which food is lower in Saturated fat?
Seeds, sunflower seed kernels, dry roasted, without salt is lower in Saturated fat (difference - 3.436g)
Which food is richer in minerals?
Seeds, sunflower seed kernels, dry roasted, without salt is relatively richer in minerals
Which food is richer in vitamins?
Seeds, sunflower seed kernels, dry roasted, without salt is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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The foods are relatively equal in price ($)