Sunflower seeds vs. Brazil nut — In-Depth Nutrition Comparison
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The main differences between sunflower seeds and brazil nut
- Sunflower seeds are 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 for brazil nut is 3389% higher.
- Sunflower seeds contain 28 times more vitamin B3 than brazil nut. Sunflower seeds contain 8.335mg of vitamin B3, while brazil nut contains 0.295mg.
- Sunflower seeds contain less saturated fat.
Food types used in this article are Seeds, sunflower seed kernels, dried and Nuts, brazilnuts, dried, unblanched.
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 IronIron | +116% |
| Contains more ZincZinc | +23.2% |
| Contains more ManganeseManganese | +59.4% |
| Contains more MagnesiumMagnesium | +15.7% |
| Contains more CalciumCalcium | +105.1% |
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +3517% |
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 | +100% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +522.5% |
| Contains more Vitamin B1Vitamin B1 | +139.9% |
| Contains more Vitamin B2Vitamin B2 | +914.3% |
| Contains more Vitamin B3Vitamin B3 | +2725.4% |
| Contains more Vitamin B5Vitamin B5 | +514.1% |
| Contains more Vitamin B6Vitamin B6 | +1231.7% |
| Contains more FolateFolate | +931.8% |
| Contains more CholineCholine | +91.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more ProteinProtein | +45.1% |
| Contains more CarbsCarbs | +70.4% |
| Contains more WaterWater | +38.3% |
| Contains more FatsFats | +30.4% |
| Contains more OtherOther | +12.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
| Contains less Sat. FatSaturated fat | -72.4% |
| Contains more Mono. FatMonounsaturated fat | +28.9% |
~equal in
Polyunsaturated fat
~24.399g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.25 g
Sucrose:
2.33 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
~equal in
Sucrose
~2.33g
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 53µg | 1917µg | 3389% |
| Vitamin E | 35.17mg | 5.65mg | 197% |
| Vitamin B6 | 1.345mg | 0.101mg | 96% |
| Vitamin B1 | 1.48mg | 0.617mg | 72% |
| Saturated fat | 4.455g | 16.134g | 53% |
| Folate | 227µg | 22µg | 51% |
| Vitamin B3 | 8.335mg | 0.295mg | 50% |
| Iron | 5.25mg | 2.43mg | 35% |
| Manganese | 1.95mg | 1.223mg | 32% |
| Vitamin B2 | 0.355mg | 0.035mg | 25% |
| Fats | 51.46g | 67.1g | 24% |
| Vitamin B5 | 1.13mg | 0.184mg | 19% |
| Monounsaturated fat | 18.528g | 23.879g | 13% |
| Protein | 20.78g | 14.32g | 13% |
| Magnesium | 325mg | 376mg | 12% |
| Zinc | 5mg | 4.06mg | 9% |
| Phosphorus | 660mg | 725mg | 9% |
| Calcium | 78mg | 160mg | 8% |
| Polyunsaturated fat | 23.137g | 24.399g | 8% |
| Copper | 1.8mg | 1.743mg | 6% |
| Choline | 55.1mg | 28.8mg | 5% |
| Calories | 584kcal | 659kcal | 4% |
| Fiber | 8.6g | 7.5g | 4% |
| Carbs | 20g | 11.74g | 3% |
| Vitamin C | 1.4mg | 0.7mg | 1% |
| Net carbs | 11.4g | 4.24g | N/A |
| Potassium | 645mg | 659mg | 0% |
| Sugar | 2.62g | 2.33g | N/A |
| Starch | 0.25g | 0% | |
| Sodium | 9mg | 3mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.348mg | 0.135mg | 0% |
| Threonine | 0.928mg | 0.365mg | 0% |
| Isoleucine | 1.139mg | 0.518mg | 0% |
| Leucine | 1.659mg | 1.19mg | 0% |
| Lysine | 0.937mg | 0.49mg | 0% |
| Methionine | 0.494mg | 1.124mg | 0% |
| Phenylalanine | 1.169mg | 0.639mg | 0% |
| Valine | 1.315mg | 0.76mg | 0% |
| Histidine | 0.632mg | 0.409mg | 0% |
| Omega-3 - EPA | 0.014g | 0g | N/A |
| Omega-3 - ALA | 0.018g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Linoleic acid | 23.859g | 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 |
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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%
27%
Minerals Daily Need Coverage Score
207%
1208%
Comparison summary
Which food is lower in Saturated fat?
Sunflower seeds is lower in Saturated fat (difference - 11.679g)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $1.8)
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.