Sunflower seeds vs. Peruvian groundcherry — In-Depth Nutrition Comparison
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The main differences between sunflower seeds and Peruvian groundcherry
- Sunflower seeds are richer in vitamin B1, phosphorus, iron, vitamin B3, vitamin B2, and calcium, yet Peruvian groundcherry is richer in vitamin A and vitamin C.
- Daily need coverage for vitamin B1 for sunflower seeds is 114% higher.
- Sunflower seeds contain 17 times more phosphorus than Peruvian groundcherry. Sunflower seeds contain 660mg of phosphorus, while Peruvian groundcherry contains 40mg.
- Sunflower seeds have a lower glycemic index than Peruvian groundcherry.
Food types used in this article are Seeds, sunflower seed kernels, dried and Groundcherries, (cape-gooseberries or poha), raw.
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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 | +∞% |
| Contains more CalciumCalcium | +766.7% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +425% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +1550% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1245.5% |
| Contains more Vitamin B2Vitamin B2 | +787.5% |
| Contains more Vitamin B3Vitamin B3 | +197.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +685.7% |
| Contains more Vitamin AVitamin A | +1100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Copper | 1.8mg | 200% | |
| Polyunsaturated fat | 23.137g | 154% | |
| Vitamin B1 | 1.48mg | 0.11mg | 114% |
| Vitamin B6 | 1.345mg | 103% | |
| Selenium | 53µg | 96% | |
| Phosphorus | 660mg | 40mg | 89% |
| Manganese | 1.95mg | 85% | |
| Fats | 51.46g | 0.7g | 78% |
| Magnesium | 325mg | 77% | |
| Folate | 227µg | 57% | |
| Iron | 5.25mg | 1mg | 53% |
| Monounsaturated fat | 18.528g | 46% | |
| Zinc | 5mg | 45% | |
| Protein | 20.78g | 1.9g | 38% |
| Vitamin B3 | 8.335mg | 2.8mg | 35% |
| Fiber | 8.6g | 34% | |
| Calories | 584kcal | 53kcal | 27% |
| Vitamin B2 | 0.355mg | 0.04mg | 24% |
| Vitamin B5 | 1.13mg | 23% | |
| Saturated fat | 4.455g | 20% | |
| Potassium | 645mg | 19% | |
| Vitamin C | 1.4mg | 11mg | 11% |
| Choline | 55.1mg | 10% | |
| Calcium | 78mg | 9mg | 7% |
| Vitamin A | 3µg | 36µg | 4% |
| Carbs | 20g | 11.2g | 3% |
| Net carbs | 11.4g | 11.2g | N/A |
| Sugar | 2.62g | N/A | |
| Sodium | 9mg | 0% | |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0% | |
| Isoleucine | 1.139mg | 0% | |
| Leucine | 1.659mg | 0% | |
| Lysine | 0.937mg | 0% | |
| Methionine | 0.494mg | 0% | |
| Phenylalanine | 1.169mg | 0% | |
| Valine | 1.315mg | 0% | |
| Histidine | 0.632mg | 0% | |
| Omega-3 - EPA | 0.014g | 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:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
| Contains more ProteinProtein | +993.7% |
| Contains more FatsFats | +7251.4% |
| Contains more CarbsCarbs | +78.6% |
| Contains more OtherOther | +278.8% |
| Contains more WaterWater | +1705.5% |
