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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 53µg | 1917µg | 3389% |
| Vitamin E | 35.17mg | 5.65mg | 197% |
| Omega-6 (Linoleic acid) | 23.859g | 140% | |
| 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% |
| Protein | 20.78g | 14.32g | 13% |
| Monounsaturated fat | 18.528g | 23.879g | 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% |
| Omega-3 (ALA) | 0.018g | 1% | |
| Protein per 100 calories | 3.6g | 2.2g | N/A |
| Calories per 10 g protein | 281kcal | 460kcal | N/A |
| Weight per 100 calories | 17g | 15g | N/A |
| Unsaturated / Saturated Fat ratio | 9.4 | 3 | N/A |
| 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-6 (Gamma-linolenic acid) | 0.018g | N/A |
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% |
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
