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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
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
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
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.
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
155%
Minerals Daily Need Coverage Score
207%
120%
Comparison summary
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 34mg)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $5.4)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is lower in Sugar?
Poblano is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Poblano is lower in Saturated fat (difference - 3.635g)
Which food is lower in glycemic index?
Poblano is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.