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  6. Sunflower seed vs. Chili pepper

Sunflower seed vs. Chili pepper — In-Depth Nutrition Comparison

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A recap on differences between Sunflower seed and Chili pepper

  • Sunflower seed is higher in Vitamin E , Copper, Vitamin B1, Selenium, Phosphorus, Manganese, Magnesium, Vitamin B6, and Iron, yet Chili pepper is higher in Vitamin C.
  • Sunflower seed covers your daily Vitamin E needs 230% more than Chili pepper.
  • Sunflower seed contains 106 times more Selenium than Chili pepper. While Sunflower seed contains 53µg of Selenium, Chili pepper contains only 0.5µg.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Peppers, hot chili, red, raw.

Infographic

Sunflower seed vs Chili pepper 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.
Sunflower seed
Sunflower seed
9
:
0
Chili pepper
Chili pepper
Contains more Calcium +457.1%
Contains more Iron +409.7%
Contains more Magnesium +1313%
Contains more Phosphorus +1434.9%
Contains more Potassium +100.3%
Contains more Zinc +1823.1%
Contains more Copper +1295.3%
Contains more Manganese +942.8%
Contains more Selenium +10500%
Equal in Sodium - 9
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Chili pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 39% 17% 19% 29% 2% 8% 43% 25% 3%
Contains more Calcium +457.1%
Contains more Iron +409.7%
Contains more Magnesium +1313%
Contains more Phosphorus +1434.9%
Contains more Potassium +100.3%
Contains more Zinc +1823.1%
Contains more Copper +1295.3%
Contains more Manganese +942.8%
Contains more Selenium +10500%
Equal in Sodium - 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.
Sunflower seed
Sunflower seed
7
:
3
Chili pepper
Chili pepper
Contains more Vitamin E +4997.1%
Contains more Vitamin B1 +1955.6%
Contains more Vitamin B2 +312.8%
Contains more Vitamin B3 +570%
Contains more Vitamin B5 +462.2%
Contains more Vitamin B6 +165.8%
Contains more Folate +887%
Contains more Vitamin A +1804%
Contains more Vitamin C +10164.3%
Contains more Vitamin K +∞%
Sunflower seed
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%
Chili pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 14% 0% 479% 18% 20% 24% 13% 117% 18% 0% 35%
Contains more Vitamin E +4997.1%
Contains more Vitamin B1 +1955.6%
Contains more Vitamin B2 +312.8%
Contains more Vitamin B3 +570%
Contains more Vitamin B5 +462.2%
Contains more Vitamin B6 +165.8%
Contains more Folate +887%
Contains more Vitamin A +1804%
Contains more Vitamin C +10164.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
4
:
1
Chili pepper
Chili pepper
Contains more Protein +1011.2%
Contains more Fats +11595.5%
Contains more Carbs +127%
Contains more Other +252.3%
Contains more Water +1760.9%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Chili pepper
2% 9% 88%
Protein: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
Contains more Protein +1011.2%
Contains more Fats +11595.5%
Contains more Carbs +127%
Contains more Other +252.3%
Contains more Water +1760.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Chili pepper
Chili pepper
Contains more Monounsaturated Fat +77100%
Contains more Polyunsaturated fat +9580.8%
Contains less Saturated Fat -99.1%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Chili pepper
14% 8% 78%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.024 g
Polyunsaturated fat: 0.239 g
Contains more Monounsaturated Fat +77100%
Contains more Polyunsaturated fat +9580.8%
Contains less Saturated Fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Chili pepper Opinion
Net carbs 11.4g 7.31g Sunflower seed
Protein 20.78g 1.87g Sunflower seed
Fats 51.46g 0.44g Sunflower seed
Carbs 20g 8.81g Sunflower seed
Calories 584kcal 40kcal Sunflower seed
Sugar 2.62g 5.3g Sunflower seed
Fiber 8.6g 1.5g Sunflower seed
Calcium 78mg 14mg Sunflower seed
Iron 5.25mg 1.03mg Sunflower seed
Magnesium 325mg 23mg Sunflower seed
Phosphorus 660mg 43mg Sunflower seed
Potassium 645mg 322mg Sunflower seed
Sodium 9mg 9mg
Zinc 5mg 0.26mg Sunflower seed
Copper 1.8mg 0.129mg Sunflower seed
Manganese 1.95mg 0.187mg Sunflower seed
Selenium 53µg 0.5µg Sunflower seed
Vitamin A 50IU 952IU Chili pepper
Vitamin A RAE 3µg 48µg Chili pepper
Vitamin E 35.17mg 0.69mg Sunflower seed
Vitamin C 1.4mg 143.7mg Chili pepper
Vitamin B1 1.48mg 0.072mg Sunflower seed
Vitamin B2 0.355mg 0.086mg Sunflower seed
Vitamin B3 8.335mg 1.244mg Sunflower seed
Vitamin B5 1.13mg 0.201mg Sunflower seed
Vitamin B6 1.345mg 0.506mg Sunflower seed
Folate 227µg 23µg Sunflower seed
Vitamin K 0µg 14µg Chili pepper
Tryptophan 0.348mg 0.026mg Sunflower seed
Threonine 0.928mg 0.074mg Sunflower seed
Isoleucine 1.139mg 0.065mg Sunflower seed
Leucine 1.659mg 0.105mg Sunflower seed
Lysine 0.937mg 0.089mg Sunflower seed
Methionine 0.494mg 0.024mg Sunflower seed
Phenylalanine 1.169mg 0.062mg Sunflower seed
Valine 1.315mg 0.084mg Sunflower seed
Histidine 0.632mg 0.041mg Sunflower seed
Saturated Fat 4.455g 0.042g Chili pepper
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.024g Sunflower seed
Polyunsaturated fat 23.137g 0.239g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Chili pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
156%
Sunflower seed
66%
Chili pepper
Minerals Daily Need Coverage Score
207%
Sunflower seed
18%
Chili pepper

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 2.68g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chili pepper
Chili pepper is lower in Saturated Fat (difference - 4.413g)
Which food is cheaper?
Chili pepper
Chili pepper is cheaper (difference - $1.2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (9 mg)
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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Chili pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170106/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.