Peanuts vs. Sunflower Seeds
Nutrition comparison of Peanuts and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and sunflower seeds:
- Both sunflower seeds and peanuts are high in calcium, calories, dietary fiber, potassium, protein and saturated fat.
- Peanut has signficantly more Vitamin E than sunflower seed.
- Sunflower seed has more thiamin, pantothenic acid and folate, however, peanut contains more niacin.
- Sunflower seed is an excellent source of iron.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and peanuts are high in calories. Sunflower seed has a little more calories (5%) than peanut by weight - sunflower seed has 619 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is heavier in protein, lighter in fat and similar to sunflower seeds for carbs. Peanuts has a macronutrient ratio of 16:14:71 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Sunflower Seeds | |
|---|---|---|
| Protein | 16% | 10% |
| Carbohydrates | 14% | 12% |
| Fat | 71% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Sunflower seeds and peanuts contain similar amounts of carbs - sunflower seed has 20.6g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both sunflower seeds and peanuts are high in dietary fiber. Sunflower seed has 37% more dietary fiber than peanut - sunflower seed has 11.5g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Sunflower seed has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and peanuts are high in protein. Peanut has 41% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Both sunflower seeds and peanuts are high in saturated fat. Peanut has 30% more saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and sunflower seeds are low in trans fat - peanut has 0.03g of trans fat per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than peanut - sunflower seed has 1.4mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has signficantly more Vitamin E than sunflower seed - peanut has 4.9mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, pantothenic acid and folate, however, peanut contains more niacin. Both peanuts and sunflower seeds contain significant amounts of riboflavin and Vitamin B6.
| Peanuts | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.152 MG | 0.325 MG |
| Riboflavin | 0.197 MG | 0.285 MG |
| Niacin | 14.355 MG | 4.198 MG |
| Pantothenic acid | 1.011 MG | 7.056 MG |
| Vitamin B6 | 0.466 MG | 0.805 MG |
| Folate | 97 UG | 238 UG |
Minerals
calcium
Both sunflower seeds and peanuts are high in calcium. Sunflower seed is very similar to sunflower seed for calcium - sunflower seed has 57mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 331% more iron than peanut - sunflower seed has 6.8mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both sunflower seeds and peanuts are high in potassium. Peanut has 29% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.079 G |
| Total | 0.026 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than peanut per 100 grams.
| Peanuts | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 37.39 G |
| Total | 9.719 G | 37.39 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Peanuts (Peanuts, all types, dry-roasted, without salt) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Peanuts g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or peanuts contain more calories in 100 grams?Both sunflower seeds and peanuts are high in calories. Sunflower seed has a little more calories ( 10%) than peanut by weight - sunflower seed has 619 calories in 100g and peanut has 587 calories.
Does sunflower seeds or peanuts contain more calcium?
Both sunflower seeds and peanuts are high in calcium. Sunflower seed is very similar to sunflower seed for calcium - sunflower seed has 57mg of calcium in 100 grams and peanut has 58mg of calcium.
Does sunflower seeds or peanuts contain more iron?
Sunflower seed is an abundant source of iron and it has 330% more iron than peanut - sunflower seed has 6.8mg of iron in 100 grams and peanut has 1.6mg of iron.
Does sunflower seeds or peanuts contain more potassium?
Both sunflower seeds and peanuts are high in potassium. Peanut has 30% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and peanut has 634mg of potassium.