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Bean vs Seed - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 2.11g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 17)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.5)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 3.095g)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Seed
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bean Seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Bean
25
Seed
Mineral Summary Score
84
Bean
137
Seed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
2
:
6
Seed
Contains more Potassium +242.3%
Contains less Sodium -25%
Contains more Iron +52.3%
Contains more Calcium +458.4%
Contains more Magnesium +90.3%
Contains more Zinc +100.9%
Contains more Phosphorus +109.2%
Equal in Copper - 0.924
Contains more Potassium +242.3%
Contains less Sodium -25%
Contains more Iron +52.3%
Contains more Calcium +458.4%
Contains more Magnesium +90.3%
Contains more Zinc +100.9%
Contains more Phosphorus +109.2%
Equal in Copper - 0.924

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
8
:
3
Seed
Contains more Vitamin C +293.8%
Contains more Vitamin B1 +15%
Contains more Vitamin B2 +24.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +138.1%
Contains more Vitamin B3 +652.1%
Contains more Vitamin C +293.8%
Contains more Vitamin B1 +15%
Contains more Vitamin B2 +24.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +138.1%
Contains more Vitamin B3 +652.1%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
129%
Bean
99%
Seed
Carbohydrates
63%
Bean
42%
Seed
Fats
6%
Bean
142%
Seed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bean Seed Opinion
Calories 347 486 Seed
Protein 21.42 16.54 Bean
Fats 1.23 30.74 Seed
Vitamin C 6.3 1.6 Bean
Carbs 62.55 42.12 Bean
Cholesterol 0 0
Vitamin D 0 Bean
Iron 5.07 7.72 Seed
Calcium 113 631 Seed
Potassium 1393 407 Bean
Magnesium 176 335 Seed
Sugars 2.11 Bean
Fiber 15.5 34.4 Seed
Copper 0.893 0.924 Seed
Zinc 2.28 4.58 Seed
Starch 34.17 Bean
Phosphorus 411 860 Seed
Sodium 12 16 Bean
Vitamin A 0 54 Seed
Vitamin E 0.21 0.5 Seed
Vitamin D 0 Bean
Vitamin B1 0.713 0.62 Bean
Vitamin B2 0.212 0.17 Bean
Vitamin B3 1.174 8.83 Seed
Vitamin B5 0.785 Bean
Vitamin B6 0.474 Bean
Vitamin B12 0 0
Vitamin K 5.6 Bean
Folic acid (B9) 0 Bean
Trans Fat 0 0.14 Bean
Saturated Fat 0.235 3.33 Bean
Monounsaturated Fat 0.229 2.309 Seed
Polyunsaturated fat 0.407 23.665 Seed
Tryptophan 0.237 0.436 Seed
Threonine 0.81 0.709 Bean
Isoleucine 0.871 0.801 Bean
Leucine 1.558 1.371 Bean
Lysine 1.356 0.97 Bean
Methionine 0.259 0.588 Seed
Phenylalanine 1.095 1.016 Bean
Valine 0.998 0.95 Bean
Histidine 0.556 0.531 Bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.