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Sunflower seed vs Brazil nut - In-Depth Nutrition Comparison

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The main differences between Sunflower seed and Brazil nut

  • Sunflower seed is richer in Vitamin E , Vitamin B6, Vitamin B1, Folate, Vitamin B3, Iron, Manganese, and Vitamin B2, yet Brazil nut is richer in Selenium.
  • Daily need coverage for Selenium from Brazil nut is 3389% higher.
  • Sunflower seed contains 28 times more Vitamin B3 than Brazil nut. Sunflower seed contains 8.335mg of Vitamin B3, while Brazil nut contains 0.295mg.
  • Sunflower seed contains less Saturated Fat.

Food types used in this article are Seeds, sunflower seed kernels, dried and Nuts, brazilnuts, dried, unblanched.

Infographic

Sunflower seed vs Brazil nut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +116%
Contains more Zinc +23.2%
Contains more Calcium +105.1%
Contains more Magnesium +15.7%
Contains less Sodium -66.7%
Equal in Phosphorus - 725
Equal in Potassium - 659
Equal in Copper - 1.743
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Contains more Iron +116%
Contains more Zinc +23.2%
Contains more Calcium +105.1%
Contains more Magnesium +15.7%
Contains less Sodium -66.7%
Equal in Phosphorus - 725
Equal in Potassium - 659
Equal in Copper - 1.743

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +522.5%
Contains more Vitamin C +100%
Contains more Vitamin B1 +139.9%
Contains more Vitamin B2 +914.3%
Contains more Vitamin B3 +2725.4%
Contains more Vitamin B5 +514.1%
Contains more Vitamin B6 +1231.7%
Contains more Folate +931.8%
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 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +522.5%
Contains more Vitamin C +100%
Contains more Vitamin B1 +139.9%
Contains more Vitamin B2 +914.3%
Contains more Vitamin B3 +2725.4%
Contains more Vitamin B5 +514.1%
Contains more Vitamin B6 +1231.7%
Contains more Folate +931.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Brazil nut
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Brazil nut Opinion
Net carbs 11.4g 4.24g Sunflower seed
Protein 20.78g 14.32g Sunflower seed
Fats 51.46g 67.1g Brazil nut
Carbs 20g 11.74g Sunflower seed
Calories 584kcal 659kcal Brazil nut
Starch g 0.25g Brazil nut
Fructose g 0g Brazil nut
Sugar 2.62g 2.33g Brazil nut
Fiber 8.6g 7.5g Sunflower seed
Calcium 78mg 160mg Brazil nut
Iron 5.25mg 2.43mg Sunflower seed
Magnesium 325mg 376mg Brazil nut
Phosphorus 660mg 725mg Brazil nut
Potassium 645mg 659mg Brazil nut
Sodium 9mg 3mg Brazil nut
Zinc 5mg 4.06mg Sunflower seed
Copper 1.8mg 1.743mg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin E 35.17mg 5.65mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0.7mg Sunflower seed
Vitamin B1 1.48mg 0.617mg Sunflower seed
Vitamin B2 0.355mg 0.035mg Sunflower seed
Vitamin B3 8.335mg 0.295mg Sunflower seed
Vitamin B5 1.13mg 0.184mg Sunflower seed
Vitamin B6 1.345mg 0.101mg Sunflower seed
Folate 227µg 22µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
Tryptophan 0.348mg 0.135mg Sunflower seed
Threonine 0.928mg 0.365mg Sunflower seed
Isoleucine 1.139mg 0.518mg Sunflower seed
Leucine 1.659mg 1.19mg Sunflower seed
Lysine 0.937mg 0.49mg Sunflower seed
Methionine 0.494mg 1.124mg Brazil nut
Phenylalanine 1.169mg 0.639mg Sunflower seed
Valine 1.315mg 0.76mg Sunflower seed
Histidine 0.632mg 0.409mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 4.455g 16.134g Sunflower seed
Monounsaturated Fat 18.528g 23.879g Brazil nut
Polyunsaturated fat 23.137g 24.399g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Brazil nut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
28
Brazil nut
Mineral Summary Score
191
Sunflower seed
184
Brazil nut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
86%
Brazil nut
Carbohydrates
20%
Sunflower seed
12%
Brazil nut
Fats
238%
Sunflower seed
310%
Brazil nut

Comparison summary

Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 11.679g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.8)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 10)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.