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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 Potassium - 659
Equal in Copper - 1.743
Equal in Phosphorus - 725
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 48% 59% 269% 581% 111% 311% 1%
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 Potassium - 659
Equal in Copper - 1.743
Equal in Phosphorus - 725

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 C +100%
Contains more Vitamin A +∞%
Contains more Vitamin E +522.5%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 0% 114% 0% 155% 9% 6% 12% 24% 0% 0% 17%
Contains more Vitamin C +100%
Contains more Vitamin A +∞%
Contains more Vitamin E +522.5%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.