Sunflower seed vs. Cayenne pepper — In-Depth Nutrition Comparison
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What are the differences between Sunflower seed and Cayenne pepper?
- Sunflower seed is higher in Copper, Vitamin B1, Selenium, and Phosphorus, yet Cayenne pepper is higher in Vitamin A RAE, Vitamin B6, Vitamin C, Fiber, Vitamin K, and Vitamin B2.
- Cayenne pepper's daily need coverage for Vitamin A RAE is 231% more.
- Sunflower seed has 6 times more Selenium than Cayenne pepper. While Sunflower seed has 53µg of Selenium, Cayenne pepper has only 8.8µg.
We used Seeds, sunflower seed kernels, dried and Spices, pepper, red or cayenne types in this article.
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
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Magnesium
+113.8%
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Phosphorus
+125.3%
Contains
less
Sodium
-70%
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Zinc
+101.6%
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Copper
+382.6%
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Selenium
+502.3%
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Calcium
+89.7%
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Iron
+48.6%
Contains
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Potassium
+212.2%
Equal in Manganese - 2
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Magnesium
+113.8%
Contains
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Phosphorus
+125.3%
Contains
less
Sodium
-70%
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Zinc
+101.6%
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Copper
+382.6%
Contains
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Selenium
+502.3%
Contains
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Calcium
+89.7%
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Iron
+48.6%
Contains
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Potassium
+212.2%
Equal in Manganese - 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
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Vitamin E
+17.9%
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Vitamin B1
+351.2%
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Folate
+114.2%
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Vitamin A
+83120%
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Vitamin C
+5357.1%
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Vitamin B2
+158.9%
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Vitamin B6
+82.2%
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Vitamin K
+∞%
Equal in Vitamin B3 - 8.701
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Vitamin E
+17.9%
Contains
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Vitamin B1
+351.2%
Contains
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Folate
+114.2%
Contains
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Vitamin A
+83120%
Contains
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Vitamin C
+5357.1%
Contains
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Vitamin B2
+158.9%
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Vitamin B6
+82.2%
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Vitamin K
+∞%
Equal in Vitamin B3 - 8.701
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+73%
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Fats
+198%
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Carbs
+183.2%
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Water
+70.2%
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Other
+99.3%
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
12.01 g
Fats:
17.27 g
Carbs:
56.63 g
Water:
8.05 g
Other:
6.04 g
Contains
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Protein
+73%
Contains
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Fats
+198%
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Carbs
+183.2%
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Water
+70.2%
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Other
+99.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+573.7%
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Polyunsaturated fat
+176.4%
Contains
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Saturated Fat
-26.8%
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Saturated Fat:
3.26 g
Monounsaturated Fat:
2.75 g
Polyunsaturated fat:
8.37 g
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Monounsaturated Fat
+573.7%
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Polyunsaturated fat
+176.4%
Contains
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Saturated Fat
-26.8%
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 Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.4g | 29.43g |
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| Protein | 20.78g | 12.01g |
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| Fats | 51.46g | 17.27g |
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| Carbs | 20g | 56.63g |
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| Calories | 584kcal | 318kcal |
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| Sugar | 2.62g | 10.34g |
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| Fiber | 8.6g | 27.2g |
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| Calcium | 78mg | 148mg |
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| Iron | 5.25mg | 7.8mg |
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| Magnesium | 325mg | 152mg |
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| Phosphorus | 660mg | 293mg |
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| Potassium | 645mg | 2014mg |
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| Sodium | 9mg | 30mg |
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| Zinc | 5mg | 2.48mg |
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| Copper | 1.8mg | 0.373mg |
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| Manganese | 1.95mg | 2mg |
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| Selenium | 53µg | 8.8µg |
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| Vitamin A | 50IU | 41610IU |
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| Vitamin A RAE | 3µg | 2081µg |
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| Vitamin E | 35.17mg | 29.83mg |
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| Vitamin C | 1.4mg | 76.4mg |
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| Vitamin B1 | 1.48mg | 0.328mg |
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| Vitamin B2 | 0.355mg | 0.919mg |
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| Vitamin B3 | 8.335mg | 8.701mg |
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| Vitamin B5 | 1.13mg |
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| Vitamin B6 | 1.345mg | 2.45mg |
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| Folate | 227µg | 106µg |
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| Vitamin K | 0µg | 80.3µg |
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| Tryptophan | 0.348mg |
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| Threonine | 0.928mg |
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| Isoleucine | 1.139mg |
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| Leucine | 1.659mg |
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| Lysine | 0.937mg |
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| Methionine | 0.494mg |
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| Phenylalanine | 1.169mg |
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| Valine | 1.315mg |
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| Histidine | 0.632mg |
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| Saturated Fat | 4.455g | 3.26g |
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| Omega-3 - EPA | 0.014g | 0g |
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| Monounsaturated Fat | 18.528g | 2.75g |
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| Polyunsaturated fat | 23.137g | 8.37g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
156%
388%
Minerals Daily Need Coverage Score
207%
125%
Comparison summary
Which food is lower in Sugar?
Sunflower seed is lower in Sugar (difference - 7.72g)
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Sunflower seed is lower in glycemic index (difference - 12)
Which food is cheaper?
Sunflower seed is cheaper (difference - $0.9)
Which food is lower in Saturated Fat?
Cayenne pepper is lower in Saturated Fat (difference - 1.195g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.