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Cranberry bean vs Sunflower seed - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 15)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.8)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sugars?
Cranberry bean
Cranberry bean contains less Sugars (difference - 2.62g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 4.139g)
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.
Cranberry bean Sunflower seed
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cranberry bean Sunflower 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
23
Cranberry bean
105
Sunflower seed
Mineral Summary Score
82
Cranberry bean
122
Sunflower 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
:
Contains more Calcium +62.8%
Contains more Potassium +106.5%
Contains less Sodium -33.3%
Contains more Magnesium +108.3%
Contains more Copper +126.7%
Contains more Zinc +37.7%
Contains more Phosphorus +77.4%
Equal in Iron - 5.25
Contains more Calcium +62.8%
Contains more Potassium +106.5%
Contains less Sodium -33.3%
Contains more Magnesium +108.3%
Contains more Copper +126.7%
Contains more Zinc +37.7%
Contains more Phosphorus +77.4%
Equal in Iron - 5.25

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
:
Contains more Vitamin C +∞%
Contains more Vitamin A +2400%
Contains more Vitamin B1 +98.1%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +472.9%
Contains more Vitamin B5 +51.1%
Contains more Vitamin B6 +335.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +2400%
Contains more Vitamin B1 +98.1%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +472.9%
Contains more Vitamin B5 +51.1%
Contains more Vitamin B6 +335.3%

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
138%
Cranberry bean
125%
Sunflower seed
Carbohydrates
60%
Cranberry bean
20%
Sunflower seed
Fats
6%
Cranberry bean
238%
Sunflower 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 Cranberry bean Sunflower seed Opinion
Calories 335 584 Sunflower seed
Protein 23.03 20.78 Cranberry bean
Fats 1.23 51.46 Sunflower seed
Vitamin C 0 1.4 Sunflower seed
Carbs 60.05 20 Cranberry bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5 5.25 Sunflower seed
Calcium 127 78 Cranberry bean
Potassium 1332 645 Cranberry bean
Magnesium 156 325 Sunflower seed
Sugars 2.62 Sunflower seed
Fiber 24.7 8.6 Cranberry bean
Copper 0.794 1.8 Sunflower seed
Zinc 3.63 5 Sunflower seed
Starch
Phosphorus 372 660 Sunflower seed
Sodium 6 9 Cranberry bean
Vitamin A 2 50 Sunflower seed
Vitamin E 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 0.747 1.48 Sunflower seed
Vitamin B2 0.213 0.355 Sunflower seed
Vitamin B3 1.455 8.335 Sunflower seed
Vitamin B5 0.748 1.13 Sunflower seed
Vitamin B6 0.309 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 Sunflower seed
Folic acid (B9) 0 0
Trans Fat 0 Sunflower seed
Saturated Fat 0.316 4.455 Cranberry bean
Monounsaturated Fat 0.106 18.528 Sunflower seed
Polyunsaturated fat 0.527 23.137 Sunflower seed
Tryptophan 0.273 0.348 Sunflower seed
Threonine 0.969 0.928 Cranberry bean
Isoleucine 1.017 1.139 Sunflower seed
Leucine 1.838 1.659 Cranberry bean
Lysine 1.58 0.937 Cranberry bean
Methionine 0.346 0.494 Sunflower seed
Phenylalanine 1.245 1.169 Cranberry bean
Valine 1.205 1.315 Sunflower seed
Histidine 0.641 0.632 Cranberry 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.