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  6. Sunflower seeds vs. Black pepper

Sunflower seeds vs. Black pepper — In-Depth Nutrition Comparison

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What are the main differences between sunflower seeds and black pepper?

  • Sunflower seeds are richer in vitamin E, vitamin B1, selenium, vitamin B6, phosphorus, and folate, yet black pepper is richer in manganese, vitamin K, fiber, and iron.
  • Black pepper's daily need coverage for manganese is 470% higher.
  • Sunflower seeds have 34 times more vitamin E than black pepper. Sunflower seeds have 35.17mg of vitamin E, while black pepper has 1.04mg.
  • Sunflower seeds have a lower glycemic index than black pepper.

We used Seeds, sunflower seed kernels, dried and Spices, pepper, black types in this comparison.

Infographic

Sunflower seeds vs Black pepper 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Contains more MagnesiumMagnesium +90.1%
Contains more CopperCopper +35.3%
Contains more ZincZinc +320.2%
Contains more PhosphorusPhosphorus +317.7%
Contains less SodiumSodium -55%
Contains more SeleniumSelenium +981.6%
Contains more CalciumCalcium +467.9%
Contains more PotassiumPotassium +106%
Contains more IronIron +85%
Contains more ManganeseManganese +554%

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 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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% 33% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3281.7%
Contains more Vitamin B1Vitamin B1 +1270.4%
Contains more Vitamin B2Vitamin B2 +97.2%
Contains more Vitamin B3Vitamin B3 +629.2%
Contains more Vitamin B6Vitamin B6 +362.2%
Contains more FolateFolate +1235.3%
Contains more CholineCholine +387.6%
Contains more Vitamin AVitamin A +994%
Contains more Vitamin B5Vitamin B5 +23.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more ProteinProtein +100%
Contains more FatsFats +1478.5%
Contains more CarbsCarbs +219.8%
Contains more WaterWater +163.4%
Contains more OtherOther +228.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated Fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
44% 24% 32%
Saturated Fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Contains more Mono. FatMonounsaturated fat +2407.2%
Contains more Poly. FatPolyunsaturated fat +2218.3%
Contains less Sat. FatSaturated Fat -68.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
3% 38% 36% 23%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 0.24 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.15 g
Contains more SucroseSucrose +12400%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Black pepper Opinion
Calories 584kcal 251kcal Sunflower seeds
Protein 20.78g 10.39g Sunflower seeds
Fats 51.46g 3.26g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 38.65g Black pepper
Carbs 20g 63.95g Black pepper
Magnesium 325mg 171mg Sunflower seeds
Calcium 78mg 443mg Black pepper
Potassium 645mg 1329mg Black pepper
Iron 5.25mg 9.71mg Black pepper
Sugar 2.62g 0.64g Black pepper
Fiber 8.6g 25.3g Black pepper
Copper 1.8mg 1.33mg Sunflower seeds
Zinc 5mg 1.19mg Sunflower seeds
Phosphorus 660mg 158mg Sunflower seeds
Sodium 9mg 20mg Sunflower seeds
Vitamin A 50IU 547IU Black pepper
Vitamin A 3µg 27µg Black pepper
Vitamin E 35.17mg 1.04mg Sunflower seeds
Manganese 1.95mg 12.753mg Black pepper
Selenium 53µg 4.9µg Sunflower seeds
Vitamin B1 1.48mg 0.108mg Sunflower seeds
Vitamin B2 0.355mg 0.18mg Sunflower seeds
Vitamin B3 8.335mg 1.143mg Sunflower seeds
Vitamin B5 1.13mg 1.399mg Black pepper
Vitamin B6 1.345mg 0.291mg Sunflower seeds
Vitamin K 0µg 163.7µg Black pepper
Folate 227µg 17µg Sunflower seeds
Choline 55.1mg 11.3mg Sunflower seeds
Saturated Fat 4.455g 1.392g Black pepper
Monounsaturated fat 18.528g 0.739g Sunflower seeds
Polyunsaturated fat 23.137g 0.998g Sunflower seeds
Tryptophan 0.348mg 0.058mg Sunflower seeds
Threonine 0.928mg 0.244mg Sunflower seeds
Isoleucine 1.139mg 0.366mg Sunflower seeds
Leucine 1.659mg 1.014mg Sunflower seeds
Lysine 0.937mg 0.244mg Sunflower seeds
Methionine 0.494mg 0.096mg Sunflower seeds
Phenylalanine 1.169mg 0.446mg Sunflower seeds
Valine 1.315mg 0.547mg Sunflower seeds
Histidine 0.632mg 0.159mg Sunflower seeds
Fructose 0.23g Black pepper
Omega-3 - EPA 0.014g 0g Sunflower seeds
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Black pepper
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
146%
Sunflower seeds
56%
Black pepper
Minerals Daily Need Coverage Score
207%
Sunflower seeds
297%
Black pepper

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 12)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.9)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 1.98g)
Which food is lower in Saturated Fat?
Black pepper
Black pepper is lower in Saturated Fat (difference - 3.063g)
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

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.