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Sunflower seed vs. Peanut — In-Depth Nutrition Comparison

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Summary of differences between Sunflower seed and Peanut

  • Sunflower seed has more Vitamin E , Selenium, Vitamin B6, Copper, Vitamin B1, Phosphorus, Magnesium, Vitamin B2, and Zinc, however, Peanut is higher in Vitamin B3.
  • Sunflower seed covers your daily need of Vitamin E 179% more than Peanut.
  • Sunflower seed has 7 times more Selenium than Peanut. While Sunflower seed has 53µg of Selenium, Peanut has only 7.2µg.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Peanuts, all types, raw.

Infographic

Sunflower seed vs Peanut 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 Iron +14.6%
Contains more Magnesium +93.5%
Contains more Phosphorus +75.5%
Contains less Sodium -50%
Contains more Zinc +52.9%
Contains more Copper +57.3%
Contains more Selenium +636.1%
Contains more Calcium +17.9%
Equal in Potassium - 705
Equal in Manganese - 1.934
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 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Contains more Iron +14.6%
Contains more Magnesium +93.5%
Contains more Phosphorus +75.5%
Contains less Sodium -50%
Contains more Zinc +52.9%
Contains more Copper +57.3%
Contains more Selenium +636.1%
Contains more Calcium +17.9%
Equal in Potassium - 705
Equal in Manganese - 1.934

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.
:
3
Peanut
Contains more Vitamin A +∞%
Contains more Vitamin E +322.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +131.3%
Contains more Vitamin B2 +163%
Contains more Vitamin B6 +286.5%
Contains more Vitamin B3 +44.8%
Contains more Vitamin B5 +56.4%
Equal in Folate - 240
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% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +322.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +131.3%
Contains more Vitamin B2 +163%
Contains more Vitamin B6 +286.5%
Contains more Vitamin B3 +44.8%
Contains more Vitamin B5 +56.4%
Equal in Folate - 240

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +24%
Contains more Other +30%
Contains more Protein +24.2%
Contains more Water +37.4%
Equal in Fats - 49.24
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more Carbs +24%
Contains more Other +30%
Contains more Protein +24.2%
Contains more Water +37.4%
Equal in Fats - 49.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -29%
Contains more Polyunsaturated fat +48.7%
Contains more Monounsaturated Fat +31.8%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
14% 53% 34%
Saturated Fat: 6.279 g
Monounsaturated Fat: 24.426 g
Polyunsaturated fat: 15.558 g
Contains less Saturated Fat -29%
Contains more Polyunsaturated fat +48.7%
Contains more Monounsaturated Fat +31.8%

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 Peanut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Peanut Opinion
Net carbs 11.4g 7.63g Sunflower seed
Protein 20.78g 25.8g Peanut
Fats 51.46g 49.24g Sunflower seed
Carbs 20g 16.13g Sunflower seed
Calories 584kcal 567kcal Sunflower seed
Sugar 2.62g 4.72g Sunflower seed
Fiber 8.6g 8.5g Sunflower seed
Calcium 78mg 92mg Peanut
Iron 5.25mg 4.58mg Sunflower seed
Magnesium 325mg 168mg Sunflower seed
Phosphorus 660mg 376mg Sunflower seed
Potassium 645mg 705mg Peanut
Sodium 9mg 18mg Sunflower seed
Zinc 5mg 3.27mg Sunflower seed
Copper 1.8mg 1.144mg Sunflower seed
Manganese 1.95mg 1.934mg Sunflower seed
Selenium 53µg 7.2µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 8.33mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.64mg Sunflower seed
Vitamin B2 0.355mg 0.135mg Sunflower seed
Vitamin B3 8.335mg 12.066mg Peanut
Vitamin B5 1.13mg 1.767mg Peanut
Vitamin B6 1.345mg 0.348mg Sunflower seed
Folate 227µg 240µg Peanut
Tryptophan 0.348mg 0.25mg Sunflower seed
Threonine 0.928mg 0.883mg Sunflower seed
Isoleucine 1.139mg 0.907mg Sunflower seed
Leucine 1.659mg 1.672mg Peanut
Lysine 0.937mg 0.926mg Sunflower seed
Methionine 0.494mg 0.317mg Sunflower seed
Phenylalanine 1.169mg 1.377mg Peanut
Valine 1.315mg 1.082mg Sunflower seed
Histidine 0.632mg 0.652mg Peanut
Saturated Fat 4.455g 6.279g Sunflower seed
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 24.426g Peanut
Polyunsaturated fat 23.137g 15.558g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Peanut
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
79%
Peanut
Minerals Daily Need Coverage Score
207%
Sunflower seed
131%
Peanut

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 2.1g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 1.824g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.2)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.