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Sunflower seed vs. Pigeon pea raw — In-Depth Nutrition Comparison

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What are the differences between Sunflower seed and Pigeon pea raw?

  • Sunflower seed is higher in Copper, Vitamin B6, Selenium, Vitamin B1, Phosphorus, Magnesium, and Vitamin B3, yet Pigeon pea raw 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 raw. While Sunflower seed has 53µg of Selenium, Pigeon pea raw 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 raw 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.
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 Selenium +546.3%
Contains more Calcium +66.7%
Contains more Potassium +115.8%
Equal in Iron - 5.23
Equal in Manganese - 1.791
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 197% 131% 158% 123% 3% 76% 353% 234% 45%
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 Selenium +546.3%
Contains more Calcium +66.7%
Contains more Potassium +115.8%
Equal in Iron - 5.23
Equal in Manganese - 1.791

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 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 Choline Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 31% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 0% 161% 44% 56% 76% 66% 342% 0% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +3353.7%
Contains more Carbs +213.9%
Contains more Water +123.9%
Contains more Other +13.5%
Equal in Protein - 21.7
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Contains more Fats +3353.7%
Contains more Carbs +213.9%
Contains more Water +123.9%
Contains more Other +13.5%
Equal in Protein - 21.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +154300%
Contains more Polyunsaturated fat +2742.4%
Contains less Saturated Fat -92.6%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
29% 70%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.814 g
Contains more Monounsaturated Fat +154300%
Contains more Polyunsaturated fat +2742.4%
Contains less Saturated Fat -92.6%

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 Pigeon pea raw
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Pigeon pea raw Opinion
Net carbs 11.4g 47.78g Pigeon pea raw
Protein 20.78g 21.7g Pigeon pea raw
Fats 51.46g 1.49g Sunflower seed
Carbs 20g 62.78g Pigeon pea raw
Calories 584kcal 343kcal Sunflower seed
Sugar 2.62g Pigeon pea raw
Fiber 8.6g 15g Pigeon pea raw
Calcium 78mg 130mg Pigeon pea raw
Iron 5.25mg 5.23mg Sunflower seed
Magnesium 325mg 183mg Sunflower seed
Phosphorus 660mg 367mg Sunflower seed
Potassium 645mg 1392mg Pigeon pea raw
Sodium 9mg 17mg Sunflower seed
Zinc 5mg 2.76mg Sunflower seed
Copper 1.8mg 1.057mg Sunflower seed
Manganese 1.95mg 1.791mg Sunflower seed
Selenium 53µg 8.2µg Sunflower seed
Vitamin A 50IU 28IU Sunflower seed
Vitamin A RAE 3µg 1µg Sunflower seed
Vitamin E 35.17mg Sunflower seed
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 raw
Vitamin B6 1.345mg 0.283mg Sunflower seed
Folate 227µg 456µg Pigeon pea raw
Choline 55.1mg 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 raw
Methionine 0.494mg 0.243mg Sunflower seed
Phenylalanine 1.169mg 1.858mg Pigeon pea raw
Valine 1.315mg 0.937mg Sunflower seed
Histidine 0.632mg 0.774mg Pigeon pea raw
Saturated Fat 4.455g 0.33g Pigeon pea raw
Omega-3 - EPA 0.014g Sunflower seed
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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 seed
57%
Pigeon pea raw
Minerals Daily Need Coverage Score
207%
Sunflower seed
135%
Pigeon pea raw

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 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 Sugar?
Pigeon pea raw
Pigeon pea raw is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Pigeon pea raw
Pigeon pea raw is lower in Saturated Fat (difference - 4.125g)
Which food is cheaper?
Pigeon pea raw
Pigeon pea raw is cheaper (difference - $0.6)
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. Pigeon pea raw - 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.