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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
:
2
Peanut
Contains more Iron +14.6%
Contains more Magnesium +93.5%
Contains more Copper +57.3%
Contains more Zinc +52.9%
Contains more Phosphorus +75.5%
Contains less Sodium -50%
Contains more Calcium +17.9%
Equal in Potassium - 705
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 172% 28% 63% 120% 382% 90% 162% 3%
Contains more Iron +14.6%
Contains more Magnesium +93.5%
Contains more Copper +57.3%
Contains more Zinc +52.9%
Contains more Phosphorus +75.5%
Contains less Sodium -50%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +322.2%
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 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 0% 0% 167% 0% 160% 32% 227% 107% 81% 0% 0% 180%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +322.2%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
125%
Sunflower seed
155%
Peanut
Carbohydrates
20%
Sunflower seed
16%
Peanut
Fats
238%
Sunflower seed
227%
Peanut

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sunflower seed Peanut
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 contains less Sugars?
Sunflower seed
Sunflower seed contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sunflower seed Peanut Opinion
Calories 584 567 Sunflower seed
Protein 20.78 25.8 Peanut
Fats 51.46 49.24 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 16.13 Sunflower seed
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 4.58 Sunflower seed
Calcium 78 92 Peanut
Potassium 645 705 Peanut
Magnesium 325 168 Sunflower seed
Sugars 2.62 4.72 Sunflower seed
Fiber 8.6 8.5 Sunflower seed
Copper 1.8 1.144 Sunflower seed
Zinc 5 3.27 Sunflower seed
Starch
Phosphorus 660 376 Sunflower seed
Sodium 9 18 Sunflower seed
Vitamin A 50 0 Sunflower seed
Vitamin E 35.17 8.33 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.64 Sunflower seed
Vitamin B2 0.355 0.135 Sunflower seed
Vitamin B3 8.335 12.066 Peanut
Vitamin B5 1.13 1.767 Peanut
Vitamin B6 1.345 0.348 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 0
Folate 227 240 Peanut
Trans Fat 0 Sunflower seed
Saturated Fat 4.455 6.279 Sunflower seed
Monounsaturated Fat 18.528 24.426 Peanut
Polyunsaturated fat 23.137 15.558 Sunflower seed
Tryptophan 0.348 0.25 Sunflower seed
Threonine 0.928 0.883 Sunflower seed
Isoleucine 1.139 0.907 Sunflower seed
Leucine 1.659 1.672 Peanut
Lysine 0.937 0.926 Sunflower seed
Methionine 0.494 0.317 Sunflower seed
Phenylalanine 1.169 1.377 Peanut
Valine 1.315 1.082 Sunflower seed
Histidine 0.632 0.652 Peanut
Fructose

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 of 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.