Sunflower seeds vs. Chili pepper — In-Depth Nutrition Comparison

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A recap on the differences between sunflower seeds and chili pepper

Sunflower seeds are higher in vitamin E, copper, vitamin B1, selenium, phosphorus, fats, manganese, magnesium, and vitamin B6, yet chili pepper is higher in vitamin C.
Sunflower seeds cover your daily vitamin E needs 230% more than chili pepper.
Sunflower seeds contain 117 times more fats than chili pepper. While sunflower seeds contain 51.46g of fats, chili pepper contains only 0.44g.
The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Peppers, hot chili, red, raw.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Sunflower seeds

Chili pepper

Contains more MagnesiumMagnesium	+1313%
Contains more CalciumCalcium	+457.1%
Contains more PotassiumPotassium	+100.3%
Contains more IronIron	+409.7%
Contains more CopperCopper	+1295.3%
Contains more ZincZinc	+1823.1%
Contains more PhosphorusPhosphorus	+1434.9%
Contains more ManganeseManganese	+942.8%
Contains more SeleniumSelenium	+10500%

~equal in Sodium ~9mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Sunflower seeds

Chili pepper

Contains more Vitamin EVitamin E	+4997.1%
Contains more Vitamin B1Vitamin B1	+1955.6%
Contains more Vitamin B2Vitamin B2	+312.8%
Contains more Vitamin B3Vitamin B3	+570%
Contains more Vitamin B5Vitamin B5	+462.2%
Contains more Vitamin B6Vitamin B6	+165.8%
Contains more FolateFolate	+887%

Contains more Vitamin CVitamin C	+10164.3%
Contains more Vitamin AVitamin A	+1500%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	35.17mg	0.69mg	230%
Copper	1.8mg	0.129mg	186%
Vitamin C	1.4mg	143.7mg	158%
Polyunsaturated fat	23.137g	0.239g	153%
Vitamin B1	1.48mg	0.072mg	117%
Selenium	53µg	0.5µg	95%
Phosphorus	660mg	43mg	88%
Fats	51.46g	0.44g	78%
Manganese	1.95mg	0.187mg	77%
Magnesium	325mg	23mg	72%
Vitamin B6	1.345mg	0.506mg	65%
Iron	5.25mg	1.03mg	53%
Folate	227µg	23µg	51%
Monounsaturated fat	18.528g	0.024g	46%
Vitamin B3	8.335mg	1.244mg	44%
Zinc	5mg	0.26mg	43%
Protein	20.78g	1.87g	38%
Fiber	8.6g	1.5g	28%
Calories	584kcal	40kcal	27%
Vitamin B2	0.355mg	0.086mg	21%
Saturated fat	4.455g	0.042g	20%
Vitamin B5	1.13mg	0.201mg	19%
Vitamin K	0µg	14µg	12%
Potassium	645mg	322mg	10%
Choline	55.1mg	10.9mg	8%
Calcium	78mg	14mg	6%
Vitamin A	3µg	48µg	5%
Carbs	20g	8.81g	4%
Protein per 100 calories	3.6g	4.7g	N/A
Calories per 10 g protein	281kcal	214kcal	N/A
Weight per 100 calories	17g	250g	N/A
Unsaturated / Saturated Fat ratio	9.4	6.3	N/A
Net carbs	11.4g	7.31g	N/A
Sugar	2.62g	5.3g	N/A
Sodium	9mg	9mg	0%
Tryptophan	0.348mg	0.026mg	0%
Threonine	0.928mg	0.074mg	0%
Isoleucine	1.139mg	0.065mg	0%
Leucine	1.659mg	0.105mg	0%
Lysine	0.937mg	0.089mg	0%
Methionine	0.494mg	0.024mg	0%
Phenylalanine	1.169mg	0.062mg	0%
Valine	1.315mg	0.084mg	0%
Histidine	0.632mg	0.041mg	0%
Omega-3 (EPA)	0.014g	0g	N/A