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  6. Sunflower seeds vs. Pigeon pea raw

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

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What are the differences between sunflower seeds and pigeon pea raw?

  • Sunflower seeds are higher in copper, vitamin B6, selenium, fats, vitamin B1, phosphorus, magnesium, and vitamin B3, yet pigeon pea raw is higher in folate and fiber.
  • Sunflower seeds' daily need coverage for copper is 83% more.
  • Sunflower seeds have 35 times more fats than pigeon pea raw. While sunflower seeds have 51.46g of fats, pigeon pea raw has only 1.49g.

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

Infographic

Sunflower seeds vs Pigeon pea raw infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
Contains more MagnesiumMagnesium +77.6%
Contains more CopperCopper +70.3%
Contains more ZincZinc +81.2%
Contains more PhosphorusPhosphorus +79.8%
Contains less SodiumSodium -47.1%
Contains more SeleniumSelenium +546.3%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +115.8%
~equal in Iron ~5.23mg
~equal in Manganese ~1.791mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 4.7% 0% 1% 703% 370% 82% 156% 68% 310% 0% 0% 170%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0.33% 0% 161% 43% 56% 76% 65% 0% 0% 342%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +130.2%
Contains more Vitamin B2Vitamin B2 +89.8%
Contains more Vitamin B3Vitamin B3 +181.1%
Contains more Vitamin B6Vitamin B6 +375.3%
Contains more Vitamin B5Vitamin B5 +12%
Contains more FolateFolate +100.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Pigeon pea raw DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 23.137g 0.814g 149%
Copper 1.8mg 1.057mg 83%
Vitamin B6 1.345mg 0.283mg 82%
Selenium 53µg 8.2µg 81%
Fats 51.46g 1.49g 77%
Vitamin B1 1.48mg 0.643mg 70%
Folate 227µg 456µg 57%
Monounsaturated fat 18.528g 0.012g 46%
Phosphorus 660mg 367mg 42%
Magnesium 325mg 183mg 34%
Vitamin B3 8.335mg 2.965mg 34%
Fiber 8.6g 15g 26%
Potassium 645mg 1392mg 22%
Zinc 5mg 2.76mg 20%
Saturated fat 4.455g 0.33g 19%
Carbs 20g 62.78g 14%
Vitamin B2 0.355mg 0.187mg 13%
Calories 584kcal 343kcal 12%
Choline 55.1mg 10%
Manganese 1.95mg 1.791mg 7%
Calcium 78mg 130mg 5%
Vitamin B5 1.13mg 1.266mg 3%
Protein 20.78g 21.7g 2%
Vitamin C 1.4mg 0mg 2%
Protein per 100 calories 3.6g 6.3g N/A
Calories per 10 g protein 281kcal 158kcal N/A
Weight per 100 calories 17g 29g N/A
Unsaturated / Saturated Fat ratio 9.4 2.5 N/A
Net carbs 11.4g 47.78g N/A
Iron 5.25mg 5.23mg 0%
Sugar 2.62g N/A
Sodium 9mg 17mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.348mg 0.212mg 0%
Threonine 0.928mg 0.767mg 0%
Isoleucine 1.139mg 0.785mg 0%
Leucine 1.659mg 1.549mg 0%
Lysine 0.937mg 1.521mg 0%
Methionine 0.494mg 0.243mg 0%
Phenylalanine 1.169mg 1.858mg 0%
Valine 1.315mg 0.937mg 0%
Histidine 0.632mg 0.774mg 0%
Omega-3 (EPA) 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +3353.7%
Contains more CarbsCarbs +213.9%
Contains more WaterWater +123.9%
~equal in Protein ~21.7g

Fat Type Comparison

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

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 seeds - 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.