Sunflower seeds vs. Peanut — In-Depth Nutrition Comparison

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Summary of differences between sunflower seeds and peanuts

Sunflower seeds have more vitamin E, selenium, vitamin B6, copper, vitamin B1, phosphorus, magnesium, vitamin B2, and zinc; however, peanuts are higher in vitamin B3.
Sunflower seeds cover your daily need for vitamin E, 179% more than peanuts.
Sunflower seeds have 7 times more selenium than peanuts. While sunflower seeds have 53µg of selenium, peanuts have only 7.2µg.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Peanuts, all types, raw.

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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.

Sunflower seeds

Peanut

Contains more MagnesiumMagnesium	+93.5%
Contains more IronIron	+14.6%
Contains more CopperCopper	+57.3%
Contains more ZincZinc	+52.9%
Contains more PhosphorusPhosphorus	+75.5%
Contains less SodiumSodium	-50%
Contains more SeleniumSelenium	+636.1%

Contains more CalciumCalcium

+17.9%

~equal in Potassium ~705mg

~equal in Manganese ~1.934mg

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.

Sunflower seeds

Peanut

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+322.2%
Contains more Vitamin B1Vitamin B1	+131.3%
Contains more Vitamin B2Vitamin B2	+163%
Contains more Vitamin B6Vitamin B6	+286.5%

Contains more Vitamin B3Vitamin B3	+44.8%
Contains more Vitamin B5Vitamin B5	+56.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

~equal in Folate ~240µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	35.17mg	8.33mg	179%
Selenium	53µg	7.2µg	83%
Vitamin B6	1.345mg	0.348mg	77%
Copper	1.8mg	1.144mg	73%
Vitamin B1	1.48mg	0.64mg	70%
Polyunsaturated fat	23.137g	15.558g	51%
Phosphorus	660mg	376mg	41%
Magnesium	325mg	168mg	37%
Vitamin B3	8.335mg	12.066mg	23%
Vitamin B2	0.355mg	0.135mg	17%
Zinc	5mg	3.27mg	16%
Monounsaturated fat	18.528g	24.426g	15%
Vitamin B5	1.13mg	1.767mg	13%
Protein	20.78g	25.8g	10%
Iron	5.25mg	4.58mg	8%
Saturated fat	4.455g	6.279g	8%
Fats	51.46g	49.24g	3%
Folate	227µg	240µg	3%
Vitamin C	1.4mg	0mg	2%
Potassium	645mg	705mg	2%
Calories	584kcal	567kcal	1%
Carbs	20g	16.13g	1%
Calcium	78mg	92mg	1%
Manganese	1.95mg	1.934mg	1%
Protein per 100 calories	3.6g	4.6g	N/A
Calories per 10 g protein	281kcal	220kcal	N/A
Weight per 100 calories	17g	18g	N/A
Unsaturated / Saturated Fat ratio	9.4	6.4	N/A
Net carbs	11.4g	7.63g	N/A
Sugar	2.62g	4.72g	N/A
Fiber	8.6g	8.5g	0%
Sodium	9mg	18mg	0%
Vitamin A	3µg	0µg	0%
Choline	55.1mg	52.5mg	0%
Tryptophan	0.348mg	0.25mg	0%
Threonine	0.928mg	0.883mg	0%
Isoleucine	1.139mg	0.907mg	0%
Leucine	1.659mg	1.672mg	0%
Lysine	0.937mg	0.926mg	0%
Methionine	0.494mg	0.317mg	0%
Phenylalanine	1.169mg	1.377mg	0%
Valine	1.315mg	1.082mg	0%
Histidine	0.632mg	0.652mg	0%
Omega-3 - EPA	0.014g	0g	N/A