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Sunflower seed vs Pigeon pea - In-Depth Nutrition Comparison

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What are the differences between Sunflower seed and Pigeon pea?

  • Sunflower seed is higher in Copper, Vitamin B6, Selenium, Vitamin B1, Phosphorus, Magnesium, and Vitamin B3, yet Pigeon pea is higher in Folate, Fiber, and Potassium.
  • Sunflower seed's daily need coverage for Copper is 83% more.
  • Sunflower seed has 6 times more Selenium than Pigeon pea. While Sunflower seed has 53µg of Selenium, Pigeon pea has only 8.2µg.

We used Seeds, sunflower seed kernels, dried and Pigeon peas (red gram), mature seeds, raw types in this article.

Infographic

Sunflower seed vs Pigeon pea 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
Contains more Magnesium +77.6%
Contains more Phosphorus +79.8%
Contains less Sodium -47.1%
Contains more Zinc +81.2%
Contains more Copper +70.3%
Contains more Calcium +66.7%
Contains more Potassium +115.8%
Equal in Iron - 5.23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 197% 131% 158% 123% 3% 76% 353%
Contains more Magnesium +77.6%
Contains more Phosphorus +79.8%
Contains less Sodium -47.1%
Contains more Zinc +81.2%
Contains more Copper +70.3%
Contains more Calcium +66.7%
Contains more Potassium +115.8%
Equal in Iron - 5.23

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
:
Contains more Vitamin A +78.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +130.2%
Contains more Vitamin B2 +89.8%
Contains more Vitamin B3 +181.1%
Contains more Vitamin B6 +375.3%
Contains more Vitamin B5 +12%
Contains more Folate +100.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 161% 44% 56% 76% 66% 342% 0% 0%
Contains more Vitamin A +78.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +130.2%
Contains more Vitamin B2 +89.8%
Contains more Vitamin B3 +181.1%
Contains more Vitamin B6 +375.3%
Contains more Vitamin B5 +12%
Contains more Folate +100.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Pigeon pea
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Pigeon pea Opinion
Net carbs 11.4g 47.78g Pigeon pea
Protein 20.78g 21.7g Pigeon pea
Fats 51.46g 1.49g Sunflower seed
Carbs 20g 62.78g Pigeon pea
Calories 584kcal 343kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g g Pigeon pea
Fiber 8.6g 15g Pigeon pea
Calcium 78mg 130mg Pigeon pea
Iron 5.25mg 5.23mg Sunflower seed
Magnesium 325mg 183mg Sunflower seed
Phosphorus 660mg 367mg Sunflower seed
Potassium 645mg 1392mg Pigeon pea
Sodium 9mg 17mg Sunflower seed
Zinc 5mg 2.76mg Sunflower seed
Copper 1.8mg 1.057mg Sunflower seed
Vitamin A 50IU 28IU Sunflower seed
Vitamin E 35.17mg mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.643mg Sunflower seed
Vitamin B2 0.355mg 0.187mg Sunflower seed
Vitamin B3 8.335mg 2.965mg Sunflower seed
Vitamin B5 1.13mg 1.266mg Pigeon pea
Vitamin B6 1.345mg 0.283mg Sunflower seed
Folate 227µg 456µg Pigeon pea
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sunflower seed
Tryptophan 0.348mg 0.212mg Sunflower seed
Threonine 0.928mg 0.767mg Sunflower seed
Isoleucine 1.139mg 0.785mg Sunflower seed
Leucine 1.659mg 1.549mg Sunflower seed
Lysine 0.937mg 1.521mg Pigeon pea
Methionine 0.494mg 0.243mg Sunflower seed
Phenylalanine 1.169mg 1.858mg Pigeon pea
Valine 1.315mg 0.937mg Sunflower seed
Histidine 0.632mg 0.774mg Pigeon pea
Cholesterol 0mg 0mg
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 0.33g Pigeon pea
Monounsaturated Fat 18.528g 0.012g Sunflower seed
Polyunsaturated fat 23.137g 0.814g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Pigeon pea
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
62
Pigeon pea
Mineral Summary Score
191
Sunflower seed
134
Pigeon pea

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 food.
Protein
125%
Sunflower seed
130%
Pigeon pea
Carbohydrates
20%
Sunflower seed
63%
Pigeon pea
Fats
238%
Sunflower seed
7%
Pigeon pea

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Pigeon pea
Pigeon pea is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Pigeon pea
Pigeon pea is lower in Saturated Fat (difference - 4.125g)
Which food is cheaper?
Pigeon pea
Pigeon pea is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 to 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. Pigeon pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.