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
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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
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Iron
+14.6%
Contains
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Magnesium
+93.5%
Contains
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Phosphorus
+75.5%
Contains
less
Sodium
-50%
Contains
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Zinc
+52.9%
Contains
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Copper
+57.3%
Contains
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Selenium
+636.1%
Contains
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Calcium
+17.9%
Equal in Potassium - 705
Equal in Manganese - 1.934
Contains
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Iron
+14.6%
Contains
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Magnesium
+93.5%
Contains
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Phosphorus
+75.5%
Contains
less
Sodium
-50%
Contains
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Zinc
+52.9%
Contains
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Copper
+57.3%
Contains
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Selenium
+636.1%
Contains
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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.
:
Contains
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Vitamin A
+∞%
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Vitamin E
+322.2%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+131.3%
Contains
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Vitamin B2
+163%
Contains
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Vitamin B6
+286.5%
Contains
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Vitamin B3
+44.8%
Contains
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Vitamin B5
+56.4%
Equal in Folate - 240
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+322.2%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+131.3%
Contains
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Vitamin B2
+163%
Contains
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Vitamin B6
+286.5%
Contains
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Vitamin B3
+44.8%
Contains
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Vitamin B5
+56.4%
Equal in Folate - 240
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+24%
Contains
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Other
+30%
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Protein
+24.2%
Contains
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Water
+37.4%
Equal in Fats - 49.24
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
25.8 g
Fats:
49.24 g
Carbs:
16.13 g
Water:
6.5 g
Other:
2.33 g
Contains
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Carbs
+24%
Contains
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Other
+30%
Contains
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Protein
+24.2%
Contains
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Water
+37.4%
Equal in Fats - 49.24
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-29%
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Polyunsaturated fat
+48.7%
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Monounsaturated Fat
+31.8%
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Saturated Fat:
6.279 g
Monounsaturated Fat:
24.426 g
Polyunsaturated fat:
15.558 g
Contains
less
Saturated Fat
-29%
Contains
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Polyunsaturated fat
+48.7%
Contains
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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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.4g | 7.63g |
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| Protein | 20.78g | 25.8g |
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| Fats | 51.46g | 49.24g |
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| Carbs | 20g | 16.13g |
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| Calories | 584kcal | 567kcal |
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| Sugar | 2.62g | 4.72g |
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| Fiber | 8.6g | 8.5g |
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| Calcium | 78mg | 92mg |
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| Iron | 5.25mg | 4.58mg |
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| Magnesium | 325mg | 168mg |
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| Phosphorus | 660mg | 376mg |
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| Potassium | 645mg | 705mg |
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| Sodium | 9mg | 18mg |
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| Zinc | 5mg | 3.27mg |
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| Copper | 1.8mg | 1.144mg |
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| Manganese | 1.95mg | 1.934mg |
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| Selenium | 53µg | 7.2µg |
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| Vitamin A | 50IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin E | 35.17mg | 8.33mg |
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| Vitamin C | 1.4mg | 0mg |
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| Vitamin B1 | 1.48mg | 0.64mg |
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| Vitamin B2 | 0.355mg | 0.135mg |
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| Vitamin B3 | 8.335mg | 12.066mg |
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| Vitamin B5 | 1.13mg | 1.767mg |
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| Vitamin B6 | 1.345mg | 0.348mg |
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| Folate | 227µg | 240µg |
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| Tryptophan | 0.348mg | 0.25mg |
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| Threonine | 0.928mg | 0.883mg |
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| Isoleucine | 1.139mg | 0.907mg |
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| Leucine | 1.659mg | 1.672mg |
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| Lysine | 0.937mg | 0.926mg |
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| Methionine | 0.494mg | 0.317mg |
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| Phenylalanine | 1.169mg | 1.377mg |
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| Valine | 1.315mg | 1.082mg |
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| Histidine | 0.632mg | 0.652mg |
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| Saturated Fat | 4.455g | 6.279g |
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| Omega-3 - EPA | 0.014g | 0g |
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| Monounsaturated Fat | 18.528g | 24.426g |
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| Polyunsaturated fat | 23.137g | 15.558g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
156%
79%
Minerals Daily Need Coverage Score
207%
131%
Comparison summary
Which food is lower in Sugar?
Sunflower seed is lower in Sugar (difference - 2.1g)
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Sunflower seed is lower in Saturated Fat (difference - 1.824g)
Which food is cheaper?
Sunflower seed is cheaper (difference - $1.2)
Which food is richer in minerals?
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Peanut is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.