Peanuts All Types (Raw)vsSunflower Seeds
Peanuts All Types (Raw) has 567 calories and 26g protein per 100g. Sunflower Seeds has 584 calories and 21g protein per 100g Peanuts All Types (Raw) has more protein, Peanuts All Types (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Peanuts All Types (Raw) vs Sunflower Seeds
Sunflower Seeds is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Peanuts All Types (Raw) provides 705mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Peanuts All Types (Raw)
High in saturated fat with 6.28g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 567 kcal per 100g, so portion size matters.
Sunflower Seeds
High in saturated fat with 4.46g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 584 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Peanuts All Types | Seeds Sunflower Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 567kcal28% | 584kcal29% | <0.1kcal |
| Protein | 26g52% | 21g42% | +5.0g |
| Total Fat | 49g63% | 52g66% | <0.1g |
| Saturated Fat | 6.3g31% | 4.5g22% | +1.8g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 16g6% | 20g7% | <0.1g |
| Dietary Fiber | 8.5g30% | 8.6g31% | <0.1g |
| Sugars | 4.7g | 2.6g | +2.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 3.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 1.4mg2% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 8.3mg56% | 35mg235% | <0.1mg |
| Vitamin K | 0mcg0% | 0mcg0% | — |
| Vitamin B6 | 0.35mg20% | 1.3mg79% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 240mcg60% | 227mcg57% | +13mcg |
| Thiamin (B1) | 0.64mg53% | 1.5mg123% | <0.1mg |
| Riboflavin (B2) | 0.14mg10% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 12mg76% | 8.3mg52% | +3.8mg |
| 🔶Minerals | |||
| Sodium | 18mg1% | 9.0mg0% | +9.0mg |
| Calcium | 92mg7% | 78mg6% | +14mg |
| Iron | 4.6mg25% | 5.3mg29% | <0.1mg |
| Potassium | 705mg15% | 645mg14% | +60mg |
| Phosphorus | 376mg30% | 660mg53% | <0.1mg |
| Magnesium | 168mg40% | 325mg77% | <0.1mg |
| Zinc | 3.3mg30% | 5.0mg45% | <0.1mg |
| Copper | 1.1mg127% | 1.8mg200% | <0.1mg |
| Manganese | 1.9mg84% | 1.9mg85% | <0.1mg |
| Selenium | 7.2mcg13% | 53mcg96% | <0.1mcg |
🔬Nutritional Analysis
Calories: Peanuts All Types (Raw) and Sunflower Seeds have nearly identical calorie content at 567 and 584 kcal per 100g respectively.
Protein: Peanuts All Types (Raw) provides more protein with 25.8g versus 20.8g per 100g. In terms of protein-to-calorie efficiency, Peanuts All Types (Raw) offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Peanuts All Types (Raw) has 49.2g and Sunflower Seeds has 51.5g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Sunflower Seeds: 3mcg vs 0mcg), Vitamin C (Sunflower Seeds: 1.4mg vs 0mg), Vitamin E (Sunflower Seeds: 35.2mg vs 8.33mg).
Key Minerals: Notable mineral differences include Selenium (Sunflower Seeds: 53mcg vs 7.2mcg), Sodium (Peanuts All Types (Raw): 18mg vs 9mg), Magnesium (Sunflower Seeds: 325mg vs 168mg).
Diet Suitability: Both fit a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Peanuts All Types (Raw) or Sunflower Seeds?
- Peanuts All Types (Raw) has more protein with 25.8g per 100g compared to 20.8g for Sunflower Seeds.
- Which is lower in calories, Peanuts All Types (Raw) or Sunflower Seeds?
- Peanuts All Types (Raw) is lower in calories with 567 kcal per 100g versus 584 kcal.
- Is Peanuts All Types (Raw) or Sunflower Seeds healthier?
- It depends on your goals. Peanuts All Types (Raw) has 567 calories and 25.8g protein per 100g, while Sunflower Seeds has 584 calories and 20.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Peanuts All Types (Raw) or Sunflower Seeds?
- Peanuts All Types (Raw) is leaner with 49.2g of fat per 100g compared to 51.5g.
- Which has more fiber, Peanuts All Types (Raw) or Sunflower Seeds?
- Sunflower Seeds has more fiber with 8.6g per 100g compared to 8.5g.