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Sunflower seeds vs. Poblano — In-Depth Nutrition Comparison

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The main differences between sunflower seeds and poblano

  • Sunflower seeds are richer in copper, vitamin B1, selenium, and phosphorus, yet poblano is richer in vitamin A, vitamin B6, vitamin B2, iron, fiber, and potassium.
  • Daily need coverage for vitamin A for poblano is 408% higher.
  • Sunflower seeds contain 18 times more selenium than poblano. Sunflower seeds contain 53µg of selenium, while poblano contains 2.9µg.

Food types used in this article are Seeds, sunflower seed kernels, dried and Peppers, ancho, dried.

Infographic

Sunflower seeds vs Poblano 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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Contains more MagnesiumMagnesium +187.6%
Contains more CalciumCalcium +27.9%
Contains more CopperCopper +254.3%
Contains more ZincZinc +252.1%
Contains more PhosphorusPhosphorus +228.4%
Contains less SodiumSodium -79.1%
Contains more ManganeseManganese +52.5%
Contains more SeleniumSelenium +1727.6%
Contains more PotassiumPotassium +273.8%
Contains more IronIron +108.2%

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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +726.8%
Contains more Vitamin B3Vitamin B3 +30.2%
Contains more FolateFolate +229%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin AVitamin A +33966.7%
Contains more Vitamin B2Vitamin B2 +535.2%
Contains more Vitamin B5Vitamin B5 +76.4%
Contains more Vitamin B6Vitamin B6 +162.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more ProteinProtein +75.2%
Contains more FatsFats +527.6%
Contains more CarbsCarbs +157.1%
Contains more WaterWater +378.4%
Contains more OtherOther +94.4%

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
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
Contains more Mono. FatMonounsaturated fat +3665.9%
Contains more Poly. FatPolyunsaturated fat +412.9%
Contains less Sat. FatSaturated fat -81.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds Poblano
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Poblano DV% diff.
Vitamin E 35.17mg 234%
Vitamin B6 1.345mg 3.535mg 168%
Vitamin B2 0.355mg 2.255mg 146%
Copper 1.8mg 0.508mg 144%
Polyunsaturated fat 23.137g 4.511g 124%
Vitamin A 3µg 1022µg 113%
Vitamin B1 1.48mg 0.179mg 108%
Selenium 53µg 2.9µg 91%
Iron 5.25mg 10.93mg 71%
Fats 51.46g 8.2g 67%
Phosphorus 660mg 201mg 66%
Potassium 645mg 2411mg 52%
Fiber 8.6g 21.6g 52%
Magnesium 325mg 113mg 50%
Monounsaturated fat 18.528g 0.492g 45%
Folate 227µg 69µg 40%
Zinc 5mg 1.42mg 33%
Manganese 1.95mg 1.279mg 29%
Protein 20.78g 11.86g 18%
Saturated fat 4.455g 0.82g 17%
Vitamin B5 1.13mg 1.993mg 17%
Calories 584kcal 281kcal 15%
Vitamin B3 8.335mg 6.403mg 12%
Choline 55.1mg 10%
Carbs 20g 51.42g 10%
Calcium 78mg 61mg 2%
Sodium 9mg 43mg 1%
Vitamin C 1.4mg 2mg 1%
Net carbs 11.4g 29.82g N/A
Sugar 2.62g N/A
Tryptophan 0.348mg 0.155mg 0%
Threonine 0.928mg 0.425mg 0%
Isoleucine 1.139mg 0.373mg 0%
Leucine 1.659mg 0.605mg 0%
Lysine 0.937mg 0.515mg 0%
Methionine 0.494mg 0.142mg 0%
Phenylalanine 1.169mg 0.361mg 0%
Valine 1.315mg 0.489mg 0%
Histidine 0.632mg 0.232mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Poblano
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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 seeds
155%
Poblano
Minerals Daily Need Coverage Score
207%
Sunflower seeds
120%
Poblano

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 34mg)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $5.4)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Poblano
Poblano is lower in Saturated fat (difference - 3.635g)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.