Sunflower seeds vs. Pecan — In-Depth Nutrition Comparison
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How are sunflower seeds and pecan different?
- Sunflower seeds are richer in vitamin E, selenium, vitamin B6, vitamin B1, copper, phosphorus, folate, magnesium, and vitamin B3, while pecan is higher in manganese.
- Sunflower seeds cover your daily need for vitamin E, 225% more than pecan.
- Sunflower seeds contain 14 times more selenium than pecan. Sunflower seeds contain 53µg of selenium, while pecan contains 3.8µg.
Seeds, sunflower seed kernels, dried and Nuts, pecans types were used in this article.
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 more MagnesiumMagnesium | +168.6% |
| Contains more CalciumCalcium | +11.4% |
| Contains more PotassiumPotassium | +57.3% |
| Contains more IronIron | +107.5% |
| Contains more CopperCopper | +50% |
| Contains more PhosphorusPhosphorus | +138.3% |
| Contains more SeleniumSelenium | +1294.7% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +130.8% |
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 more Vitamin CVitamin C | +27.3% |
| Contains more Vitamin EVitamin E | +2412.1% |
| Contains more Vitamin B1Vitamin B1 | +124.2% |
| Contains more Vitamin B2Vitamin B2 | +173.1% |
| Contains more Vitamin B3Vitamin B3 | +614.2% |
| Contains more Vitamin B5Vitamin B5 | +30.9% |
| Contains more Vitamin B6Vitamin B6 | +540.5% |
| Contains more FolateFolate | +931.8% |
| Contains more CholineCholine | +36% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 1.4mg | 225% |
| Manganese | 1.95mg | 4.5mg | 111% |
| Selenium | 53µg | 3.8µg | 89% |
| Vitamin B6 | 1.345mg | 0.21mg | 87% |
| Vitamin B1 | 1.48mg | 0.66mg | 68% |
| Copper | 1.8mg | 1.2mg | 67% |
| Monounsaturated fat | 18.528g | 40.801g | 56% |
| Phosphorus | 660mg | 277mg | 55% |
| Folate | 227µg | 22µg | 51% |
| Magnesium | 325mg | 121mg | 49% |
| Vitamin B3 | 8.335mg | 1.167mg | 45% |
| Iron | 5.25mg | 2.53mg | 34% |
| Fats | 51.46g | 71.97g | 32% |
| Protein | 20.78g | 9.17g | 23% |
| Vitamin B2 | 0.355mg | 0.13mg | 17% |
| Polyunsaturated fat | 23.137g | 21.614g | 10% |
| Saturated fat | 4.455g | 6.18g | 8% |
| Potassium | 645mg | 410mg | 7% |
| Vitamin B5 | 1.13mg | 0.863mg | 5% |
| Calories | 584kcal | 691kcal | 5% |
| Zinc | 5mg | 4.53mg | 4% |
| Fiber | 8.6g | 9.6g | 4% |
| Vitamin K | 0µg | 3.5µg | 3% |
| Choline | 55.1mg | 40.5mg | 3% |
| Carbs | 20g | 13.86g | 2% |
| Calcium | 78mg | 70mg | 1% |
| Vitamin C | 1.4mg | 1.1mg | 0% |
| Net carbs | 11.4g | 4.26g | N/A |
| Sugar | 2.62g | 3.97g | N/A |
| Starch | 0.46g | 0% | |
| Sodium | 9mg | 0mg | 0% |
| Vitamin A | 3µg | 3µg | 0% |
| Tryptophan | 0.348mg | 0.093mg | 0% |
| Threonine | 0.928mg | 0.306mg | 0% |
| Isoleucine | 1.139mg | 0.336mg | 0% |
| Leucine | 1.659mg | 0.598mg | 0% |
| Lysine | 0.937mg | 0.287mg | 0% |
| Methionine | 0.494mg | 0.183mg | 0% |
| Phenylalanine | 1.169mg | 0.426mg | 0% |
| Valine | 1.315mg | 0.411mg | 0% |
| Histidine | 0.632mg | 0.262mg | 0% |
| Fructose | 0.04g | 0% | |
| Omega-3 - EPA | 0.014g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
9.17 g
Fats:
71.97 g
Carbs:
13.86 g
Water:
3.52 g
Other:
1.48 g
| Contains more ProteinProtein | +126.6% |
| Contains more CarbsCarbs | +44.3% |
| Contains more WaterWater | +34.4% |
| Contains more OtherOther | +104.7% |
| Contains more FatsFats | +39.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
6.18 g
Monounsaturated fat:
Mono. Fat
40.801 g
Polyunsaturated fat:
Poly. Fat
21.614 g
| Contains less Sat. FatSaturated fat | -27.9% |
| Contains more Mono. FatMonounsaturated fat | +120.2% |
~equal in
Polyunsaturated fat
~21.614g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.46 g
Sucrose:
3.9 g
Glucose:
0.04 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +56% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
