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Sunflower Seeds vs Split Peas: Which Is Healthier?

This article explains the key similarities and differences between sunflower seeds and split peas, foods from the grains and legumes food groups. Read on to learn more about the sunflower seeds vs split peas comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on March 22, 2023.

Although sunflower seeds and split peas belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While sunflower seeds belong to the nuts and seeds group, split peas belong to legumes food group.

That’s why we decided to create an in-depth article that compares sunflower seeds and split peas, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how sunflower seeds and split peas compare specifically.

Sunflower Seeds

Sunflower seeds (Helianthus annuus) are the seeds of the sunflower plant, which is native to North America and is now grown in many parts of the world.

These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, cereals, and granolas.

Sunflower seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate sunflower seeds into your diet.

They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.

Sunflower seeds are also available in a variety of forms, including whole, chopped, and ground into flour.

Sunflower seeds are widely available and can be found at most grocery stores.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving sunflower seeds a try.

They are flavorful, versatile, and have a variety of health benefits.

Sunflower Seeds is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E.

It also contains a good amount of Vitamin B5 (Pantothenic acid).

Split Peas

Split peas (Pisum sativum) are a type of legume that are native to the Middle East and have been grown for thousands of years.

They are made by splitting dried peas and removing the outer skin, resulting in a small, round, flat legume that is green or yellow in color.

Split peas are a popular ingredient in many dishes, such as split pea soup, and are highly valued for their nutritional content.

One of the main health benefits of split peas is their high protein content.

They are a good source of plant-based protein, making them a popular choice for vegetarians and vegans.

Split peas are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain several plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Split Peas are an excellent source of Vitamin B1 (Thiamine).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin K and some Vitamin A, Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Sunflower Seeds vs Split Peas Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing sunflower seeds vs split peas.

This comparison will start by comparing the caloric value of sunflower seeds and split peas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Sunflower SeedsSplit Peas
Energy612 kcal364 kcal
Carbs17.1 g61.6 g
Sugar3.14 g
Fiber10.3 g22.2 g
Protein21 g23.1 g
Fat56.1 g3.89 g
Saturated Fat5.36 g0.408 g

Sunflower Seeds vs Split Peas Calories

Comparing split peas vs sunflower seeds for weight loss, split peas are slightly lower in calories, with 364 calories per 100 grams, compared to 612 calories per 100 grams of sunflower seeds.

However, both sunflower seeds and split peas can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Sunflower Seeds vs Split Peas Protein

Legumes and most legume products, including sunflower seeds and split peas, are important sources of plant-based protein.

Split Peas offer around 9% more protein than sunflower seeds.

Split Peas have 23.1 grams of protein per 100 grams, while sunflower seeds has 21 grams of protein per 100 grams.

Sunflower Seeds vs Split Peas Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in sunflower seeds and split peas.

The total amount of carbohydrates is around 72% higher in split peas than in sunflower seeds. They have 61.6 grams per 100 grams, compared to 17.1 grams in sunflower seeds.

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There’s less sugar in sunflower seeds than in split peas, 100% precisely.

One handful of sunflower seeds (28 grams) contains 0 grams of sugar, while the same amount of split peas contains 0.9 grams.

Lastly, let’s take a look at the dietary fiber in sunflower seeds and split peas.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 6.2 grams of fiber per portion, split peas are a better source of fiber than sunflower seeds which offer 2.9 grams per portion.

Sunflower Seeds vs Split Peas Fats

Fats in sunflower seeds and split peas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in sunflower seeds and split peas:

  • Sunflower Seeds: 56.1 grams per 100 grams
  • Split Peas: 3.9 per 100 grams

Speaking of saturated fats, split peas are 93% lower in saturated fats.

Split Peas and sunflower seeds contain 0.4 grams and 5.4 grams of saturated fat per 100 grams, respectively.

Sunflower Seeds vs Split Peas Vitamins Content

This section will discuss the vitamin content of sunflower seeds and split peas.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Sunflower Seeds has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), and vitamin K.

However, split peas have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

Sunflower Seeds and split peas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins sunflower seeds and split peas contain side by side, so you can easily compare them.

Sunflower SeedsSplit Peas
Vitamin A0149 IU
Vitamin C01.8 mg
Vitamin D00
Vitamin B1 (Thiamine)0.473 mg0.719 mg
Vitamin B2 (Riboflavin)0.507 mg0.244 mg
Vitamin B3 (Niacin)6.96 mg3.61 mg
Vitamin B5 (Pantothenic acid)0.84 mg0.962 mg
Vitamin B6 (Pyroxidine)0.76 mg0.14 mg
Vitamin B9 (Folate)169 µg15 µg
Vitamin B12 (Cobalamin)00
Vitamin E19.6 mg0.12 mg
Vitamin K1.2 µg15.9 µg

Sunflower Seeds vs Split Peas Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the sunflower seeds and split peas comparison focuses on their mineral content.

Sunflower Seeds is a better source of potassium than split peas.

On the other hand, split peas are a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, selenium, sodium, and zinc.

Sunflower Seeds and split peas contain the same amount of fluoride.

Check out the table below to learn how sunflower seeds and split peas compare when it comes to mineral content.

Sunflower SeedsSplit Peas
Calcium78 mg46 mg
Copper1.83 mg0.809 mg
Fluoride00
Iron5.21 mg4.73 mg
Magnesium358 mg63 mg
Manganese2.89 mg1.19 mg
Phosphorus750 mg334 mg
Potassium689 mg852 mg
Selenium80.4 µg10.7 µg
Sodium532 mg5 mg
Zinc6 mg3.49 mg

The Final Word

Sunflower Seeds and split peas are highly nutritious and a great addition to a plant-based diet.

Both sunflower seeds and split peas are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

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