Brazil Nut vs. Sunflower Seeds
Nutrition comparison of Brazil Nut and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brazil nut
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and sunflower seeds:
- Both sunflower seeds and brazil nut are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Brazil nut has signficantly more Vitamin E than sunflower seed.
- Sunflower seed has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) 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 brazil nut are high in calories. Brazil nut has a little more calories (6%) than sunflower seed by weight - sunflower seed has 619 calories per 100 grams and brazil nut has 659 calories.
| Brazil Nut | Sunflower Seeds | |
|---|---|---|
| Protein | 8% | 10% |
| Carbohydrates | 7% | 12% |
| Fat | 85% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Brazil nut has 43% less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
dietary fiber
Both sunflower seeds and brazil nut are high in dietary fiber. Sunflower seed has 53% more dietary fiber than brazil nut - sunflower seed has 11.5g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
sugar
Sunflower seed has less sugar than brazil nut - brazil nut has 2.3g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and brazil nut are high in protein. Sunflower seed has 20% more protein than brazil nut - sunflower seed has 17.2g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Both sunflower seeds and brazil nut are high in saturated fat. Brazil nut has 171% more saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
Vitamins
Vitamin C
Sunflower seeds and brazil nut contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and brazil nut has 0.7mg of Vitamin C.
Vitamin E
Brazil nut has signficantly more Vitamin E than sunflower seed - brazil nut has 5.7mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both brazil nut and sunflower seeds contain significant amounts of thiamin.
| Brazil Nut | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.617 MG | 0.325 MG |
| Riboflavin | 0.035 MG | 0.285 MG |
| Niacin | 0.295 MG | 4.198 MG |
| Pantothenic acid | 0.184 MG | 7.056 MG |
| Vitamin B6 | 0.101 MG | 0.805 MG |
| Folate | 22 UG | 238 UG |
Minerals
calcium
Both sunflower seeds and brazil nut are high in calcium. Brazil nut has 181% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Both sunflower seeds and brazil nut are high in iron. Sunflower seed has 180% more iron than brazil nut - sunflower seed has 6.8mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Both sunflower seeds and brazil nut are high in potassium. Brazil nut has 34% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and brazil nut has 659mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than brazil nut per 100 grams.
| Brazil Nut | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.036 G | 0.079 G |
| Total | 0.036 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, both brazil nut and sunflower seeds contain significant amounts of linoleic acid.
| Brazil Nut | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.018 G | ~ |
| linoleic acid | 24.363 G | 37.39 G |
| Total | 24.381 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: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Brazil Nut g
()
|
Daily Values (%) |
Sunflower Seeds g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or brazil nut contain more calories in 100 grams?Both sunflower seeds and brazil nut are high in calories. Brazil nut has a little more calories ( 10%) than sunflower seed by weight - sunflower seed has 619 calories in 100g and brazil nut has 659 calories.
Does sunflower seeds or brazil nut contain more calcium?
Both sunflower seeds and brazil nut are high in calcium. Brazil nut has 180% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does sunflower seeds or brazil nut contain more iron?
Both sunflower seeds and brazil nut are high in iron. Sunflower seed has 180% more iron than brazil nut - sunflower seed has 6.8mg of iron in 100 grams and brazil nut has 2.4mg of iron.
Does sunflower seeds or brazil nut contain more potassium?
Both sunflower seeds and brazil nut are high in potassium. Brazil nut has 30% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and brazil nut has 659mg of potassium.