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

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What are the main differences between Sunflower seed and Black pepper?

  • Sunflower seed is 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 seed has 34 times more Vitamin E than Black pepper. Sunflower seed has 35.17mg of Vitamin E , while Black pepper has 1.04mg.

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

Infographic

Sunflower seed 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.
Contains more Magnesium +90.1%
Contains more Phosphorus +317.7%
Contains less Sodium -55%
Contains more Zinc +320.2%
Contains more Copper +35.3%
Contains more Selenium +981.6%
Contains more Calcium +467.9%
Contains more Iron +85%
Contains more Potassium +106%
Contains more Manganese +554%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Contains more Magnesium +90.1%
Contains more Phosphorus +317.7%
Contains less Sodium -55%
Contains more Zinc +320.2%
Contains more Copper +35.3%
Contains more Selenium +981.6%
Contains more Calcium +467.9%
Contains more Iron +85%
Contains more Potassium +106%
Contains more Manganese +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.
:
Contains more Vitamin E +3281.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1270.4%
Contains more Vitamin B2 +97.2%
Contains more Vitamin B3 +629.2%
Contains more Vitamin B6 +362.2%
Contains more Folate +1235.3%
Contains more Vitamin A +994%
Contains more Vitamin B5 +23.8%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 410%
Contains more Vitamin E +3281.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1270.4%
Contains more Vitamin B2 +97.2%
Contains more Vitamin B3 +629.2%
Contains more Vitamin B6 +362.2%
Contains more Folate +1235.3%
Contains more Vitamin A +994%
Contains more Vitamin B5 +23.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +100%
Contains more Fats +1478.5%
Contains more Carbs +219.8%
Contains more Water +163.4%
Contains more Other +228.1%
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 Protein +100%
Contains more Fats +1478.5%
Contains more Carbs +219.8%
Contains more Water +163.4%
Contains more Other +228.1%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +12400%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%
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 Sucrose +12400%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Black pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
156%
Sunflower seed
60%
Black pepper
Minerals Daily Need Coverage Score
207%
Sunflower seed
297%
Black pepper

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 12)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.9)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed 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 seed - 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.