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  6. Sunflower seeds vs. Pimiento

Sunflower seeds vs. Pimiento — In-Depth Nutrition Comparison

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How are sunflower seeds and pimiento different?

  • Sunflower seeds are higher in vitamin E, copper, vitamin B1, selenium, phosphorus, vitamin B6, manganese, magnesium, and folate; however, pimiento is richer in vitamin C.
  • Daily need coverage for vitamin E for sunflower seeds is 230% higher.
  • Sunflower seeds contain 265 times more selenium than pimiento. While sunflower seeds contain 53µg of selenium, pimiento contains only 0.2µg.
  • Sunflower seeds have a lower glycemic index (20) than pimiento (45).

Seeds, sunflower seed kernels, dried and Pimento, canned are the varieties used in this article.

Infographic

Sunflower seeds vs Pimiento 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.
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 4.3% 1.8% 14% 63% 16% 5.2% 7.3% 1.8% 12% 1.1%
Contains more MagnesiumMagnesium +5316.7%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +308.2%
Contains more IronIron +212.5%
Contains more CopperCopper +3573.5%
Contains more ZincZinc +2531.6%
Contains more PhosphorusPhosphorus +3782.4%
Contains less SodiumSodium -35.7%
Contains more ManganeseManganese +2019.6%
Contains more SeleniumSelenium +26400%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 283% 44% 14% 0% 4.3% 14% 12% 0.6% 50% 0% 21% 4.5% 3.4%
Contains more Vitamin EVitamin E +4997.1%
Contains more Vitamin B1Vitamin B1 +8605.9%
Contains more Vitamin B2Vitamin B2 +491.7%
Contains more Vitamin B3Vitamin B3 +1255.3%
Contains more Vitamin B5Vitamin B5 +11200%
Contains more Vitamin B6Vitamin B6 +525.6%
Contains more FolateFolate +3683.3%
Contains more CholineCholine +774.6%
Contains more Vitamin CVitamin C +5964.3%
Contains more Vitamin AVitamin A +4333.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Pimiento DV% diff.
Vitamin E 35.17mg 0.69mg 230%
Copper 1.8mg 0.049mg 195%
Polyunsaturated fat 23.137g 0.161g 153%
Vitamin B1 1.48mg 0.017mg 122%
Selenium 53µg 0.2µg 96%
Vitamin C 1.4mg 84.9mg 93%
Phosphorus 660mg 17mg 92%
Vitamin B6 1.345mg 0.215mg 87%
Manganese 1.95mg 0.092mg 81%
Fats 51.46g 0.3g 79%
Magnesium 325mg 6mg 76%
Folate 227µg 6µg 55%
Vitamin B3 8.335mg 0.615mg 48%
Monounsaturated fat 18.528g 0.02g 46%
Iron 5.25mg 1.68mg 45%
Zinc 5mg 0.19mg 44%
Protein 20.78g 1.1g 39%
Calories 584kcal 23kcal 28%
Fiber 8.6g 1.9g 27%
Vitamin B2 0.355mg 0.06mg 23%
Vitamin B5 1.13mg 0.01mg 22%
Saturated fat 4.455g 0.045g 20%
Vitamin A 3µg 133µg 14%
Potassium 645mg 158mg 14%
Choline 55.1mg 6.3mg 9%
Vitamin K 0µg 8.3µg 7%
Calcium 78mg 6mg 7%
Carbs 20g 5.1g 5%
Net carbs 11.4g 3.2g N/A
Sugar 2.62g 2.71g N/A
Sodium 9mg 14mg 0%
Tryptophan 0.348mg 0.014mg 0%
Threonine 0.928mg 0.04mg 0%
Isoleucine 1.139mg 0.036mg 0%
Leucine 1.659mg 0.058mg 0%
Lysine 0.937mg 0.049mg 0%
Methionine 0.494mg 0.013mg 0%
Phenylalanine 1.169mg 0.034mg 0%
Valine 1.315mg 0.046mg 0%
Histidine 0.632mg 0.022mg 0%
Omega-3 - EPA 0.014g 0g 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
5% 93%
Protein: 1.1 g
Fats: 0.3 g
Carbs: 5.1 g
Water: 93.1 g
Other: 0.4 g
Contains more ProteinProtein +1789.1%
Contains more FatsFats +17053.3%
Contains more CarbsCarbs +292.2%
Contains more OtherOther +657.5%
Contains more WaterWater +1868.3%

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
20% 9% 71%
Saturated fat: Sat. Fat 0.045 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.161 g
Contains more Mono. FatMonounsaturated fat +92540%
Contains more Poly. FatPolyunsaturated fat +14270.8%
Contains less Sat. FatSaturated fat -99%

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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. Pimiento - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168559/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.