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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
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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 +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 Calcium +17.9%
Equal in Potassium - 705
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 172% 120% 162% 63% 3% 90% 382%
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 Calcium +17.9%
Equal in Potassium - 705

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
:
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

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 Peanut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals 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
Starch g g
Fructose g g
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
Vitamin A 50IU 0IU Sunflower seed
Vitamin E 35.17mg 8.33mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 6.279g 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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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
79
Peanut
Mineral Summary Score
191
Sunflower seed
127
Peanut

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
155%
Peanut
Carbohydrates
20%
Sunflower seed
16%
Peanut
Fats
238%
Sunflower seed
227%
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 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 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.
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.