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Sunflower seeds vs. Pear — In-Depth Nutrition Comparison

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How are sunflower seeds and pear different?

  • Sunflower seeds are higher than pear in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate.
  • Sunflower seeds cover your daily need for vitamin E, 234% more than pear.
  • Sunflower seeds contain 530 times more selenium than pear. Sunflower seeds contain 53µg of selenium, while pear contains 0.1µg.
  • Pear has a higher glycemic index (38) than sunflower seeds (20).

Seeds, sunflower seed kernels, dried and Pears, raw types were used in this article.

Infographic

Sunflower seeds vs Pear 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Pear
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 2.7% 10% 6.8% 27% 2.7% 5.1% 0.13% 6.3% 0.55%
Contains more MagnesiumMagnesium +4542.9%
Contains more CalciumCalcium +766.7%
Contains more PotassiumPotassium +456%
Contains more IronIron +2816.7%
Contains more CopperCopper +2095.1%
Contains more ZincZinc +4900%
Contains more PhosphorusPhosphorus +5400%
Contains more ManganeseManganese +3962.5%
Contains more SeleniumSelenium +52900%
Contains less SodiumSodium -88.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Pear
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 0.33% 2.4% 0% 3% 6% 3% 2.9% 6.7% 0% 11% 5.3% 2.8%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +29208.3%
Contains more Vitamin B1Vitamin B1 +12233.3%
Contains more Vitamin B2Vitamin B2 +1265.4%
Contains more Vitamin B3Vitamin B3 +5077%
Contains more Vitamin B5Vitamin B5 +2206.1%
Contains more Vitamin B6Vitamin B6 +4537.9%
Contains more FolateFolate +3142.9%
Contains more CholineCholine +980.4%
Contains more Vitamin CVitamin C +207.1%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Pear
1
15% 84%
Protein: 0.36 g
Fats: 0.14 g
Carbs: 15.23 g
Water: 83.96 g
Other: 0.31 g
Contains more ProteinProtein +5672.2%
Contains more FatsFats +36657.1%
Contains more CarbsCarbs +31.3%
Contains more OtherOther +877.4%
Contains more WaterWater +1675.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Pear
1
11% 42% 47%
Saturated fat: Sat. Fat 0.022 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.094 g
Contains more Mono. FatMonounsaturated fat +21957.1%
Contains more Poly. FatPolyunsaturated fat +24513.8%
Contains less Sat. FatSaturated fat -99.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pear
2
7% 27% 66%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 2.6 g
Fructose: 6.42 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +252.1%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds Pear
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Pear DV% diff.
Vitamin E 35.17mg 0.12mg 234%
Copper 1.8mg 0.082mg 191%
Polyunsaturated fat 23.137g 0.094g 154%
Vitamin B1 1.48mg 0.012mg 122%
Vitamin B6 1.345mg 0.029mg 101%
Selenium 53µg 0.1µg 96%
Phosphorus 660mg 12mg 93%
Manganese 1.95mg 0.048mg 83%
Fats 51.46g 0.14g 79%
Magnesium 325mg 7mg 76%
Iron 5.25mg 0.18mg 63%
Folate 227µg 7µg 55%
Vitamin B3 8.335mg 0.161mg 51%
Monounsaturated fat 18.528g 0.084g 46%
Zinc 5mg 0.1mg 45%
Protein 20.78g 0.36g 41%
Calories 584kcal 57kcal 26%
Vitamin B2 0.355mg 0.026mg 25%
Fiber 8.6g 3.1g 22%
Vitamin B5 1.13mg 0.049mg 22%
Saturated fat 4.455g 0.022g 20%
Potassium 645mg 116mg 16%
Choline 55.1mg 5.1mg 9%
Fructose 6.42g 8%
Calcium 78mg 9mg 7%
Vitamin K 0µg 4.4µg 4%
Vitamin C 1.4mg 4.3mg 3%
Carbs 20g 15.23g 2%
Net carbs 11.4g 12.13g N/A
Sugar 2.62g 9.75g N/A
Sodium 9mg 1mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.348mg 0.002mg 0%
Threonine 0.928mg 0.011mg 0%
Isoleucine 1.139mg 0.011mg 0%
Leucine 1.659mg 0.019mg 0%
Lysine 0.937mg 0.017mg 0%
Methionine 0.494mg 0.002mg 0%
Phenylalanine 1.169mg 0.011mg 0%
Valine 1.315mg 0.017mg 0%
Histidine 0.632mg 0.002mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Pear
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
146%
Sunflower seeds
4%
Pear
Minerals Daily Need Coverage Score
207%
Sunflower seeds
7%
Pear

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 7.13g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food contains less Sodium?
Pear
Pear contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Pear
Pear is lower in Saturated fat (difference - 4.433g)
Which food is cheaper?
Pear
Pear is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169118/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.