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  6. Mung bean vs. Sunflower seed

Mung bean vs. Sunflower seed — In-Depth Nutrition Comparison

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What are the main differences between Mung bean and Sunflower seed?

  • Mung bean is richer in Folate, yet Sunflower seed is richer in Vitamin E , Copper, Selenium, Vitamin B6, Vitamin B1, Phosphorus, Manganese, Vitamin B3, and Magnesium.
  • Sunflower seed's daily need coverage for Vitamin E is 231% higher.
  • Mung bean has 3 times more Folate than Sunflower seed. Mung bean has 625µg of Folate, while Sunflower seed has 227µg.

We used Mung beans, mature seeds, raw and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Mung bean vs Sunflower seed infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mung bean
Mung bean
3
:
7
Sunflower seed
Sunflower seed
Contains more Calcium +69.2%
Contains more Iron +28.4%
Contains more Potassium +93.2%
Contains more Magnesium +72%
Contains more Phosphorus +79.8%
Contains less Sodium -40%
Contains more Zinc +86.6%
Contains more Copper +91.3%
Contains more Manganese +88.4%
Contains more Selenium +546.3%
Mung bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +69.2%
Contains more Iron +28.4%
Contains more Potassium +93.2%
Contains more Magnesium +72%
Contains more Phosphorus +79.8%
Contains less Sodium -40%
Contains more Zinc +86.6%
Contains more Copper +91.3%
Contains more Manganese +88.4%
Contains more Selenium +546.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mung bean
Mung bean
5
:
5
Sunflower seed
Sunflower seed
Contains more Vitamin A +128%
Contains more Vitamin C +242.9%
Contains more Vitamin B5 +69%
Contains more Folate +175.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +6796.1%
Contains more Vitamin B1 +138.3%
Contains more Vitamin B2 +52.4%
Contains more Vitamin B3 +270.3%
Contains more Vitamin B6 +252.1%
Mung bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin A +128%
Contains more Vitamin C +242.9%
Contains more Vitamin B5 +69%
Contains more Folate +175.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +6796.1%
Contains more Vitamin B1 +138.3%
Contains more Vitamin B2 +52.4%
Contains more Vitamin B3 +270.3%
Contains more Vitamin B6 +252.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mung bean
Mung bean
4
:
1
Sunflower seed
Sunflower seed
Contains more Protein +14.8%
Contains more Carbs +213.1%
Contains more Water +91.3%
Contains more Fats +4374.8%
Equal in Other - 3.03
Mung bean
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more Protein +14.8%
Contains more Carbs +213.1%
Contains more Water +91.3%
Contains more Fats +4374.8%
Equal in Other - 3.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mung bean
Mung bean
1
:
2
Sunflower seed
Sunflower seed
Contains less Saturated Fat -92.2%
Contains more Monounsaturated Fat +11408.1%
Contains more Polyunsaturated fat +5925.3%
Mung bean
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -92.2%
Contains more Monounsaturated Fat +11408.1%
Contains more Polyunsaturated fat +5925.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mung bean Sunflower seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mung bean Sunflower seed Opinion
Net carbs 46.32g 11.4g Mung bean
Protein 23.86g 20.78g Mung bean
Fats 1.15g 51.46g Sunflower seed
Carbs 62.62g 20g Mung bean
Calories 347kcal 584kcal Sunflower seed
Sugar 6.6g 2.62g Sunflower seed
Fiber 16.3g 8.6g Mung bean
Calcium 132mg 78mg Mung bean
Iron 6.74mg 5.25mg Mung bean
Magnesium 189mg 325mg Sunflower seed
Phosphorus 367mg 660mg Sunflower seed
Potassium 1246mg 645mg Mung bean
Sodium 15mg 9mg Sunflower seed
Zinc 2.68mg 5mg Sunflower seed
Copper 0.941mg 1.8mg Sunflower seed
Manganese 1.035mg 1.95mg Sunflower seed
Selenium 8.2µg 53µg Sunflower seed
Vitamin A 114IU 50IU Mung bean
Vitamin A RAE 6µg 3µg Mung bean
Vitamin E 0.51mg 35.17mg Sunflower seed
Vitamin C 4.8mg 1.4mg Mung bean
Vitamin B1 0.621mg 1.48mg Sunflower seed
Vitamin B2 0.233mg 0.355mg Sunflower seed
Vitamin B3 2.251mg 8.335mg Sunflower seed
Vitamin B5 1.91mg 1.13mg Mung bean
Vitamin B6 0.382mg 1.345mg Sunflower seed
Folate 625µg 227µg Mung bean
Vitamin K 9µg 0µg Mung bean
Tryptophan 0.26mg 0.348mg Sunflower seed
Threonine 0.782mg 0.928mg Sunflower seed
Isoleucine 1.008mg 1.139mg Sunflower seed
Leucine 1.847mg 1.659mg Mung bean
Lysine 1.664mg 0.937mg Mung bean
Methionine 0.286mg 0.494mg Sunflower seed
Phenylalanine 1.443mg 1.169mg Mung bean
Valine 1.237mg 1.315mg Sunflower seed
Histidine 0.695mg 0.632mg Mung bean
Saturated Fat 0.348g 4.455g Mung bean
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 0.161g 18.528g Sunflower seed
Polyunsaturated fat 0.384g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
Mung bean
156%
Sunflower seed
Minerals Daily Need Coverage Score
126%
Mung bean
207%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 3.98g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 11)
Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 4.107g)
Which food is cheaper?
Mung bean
Mung bean is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/nutrients
  2. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.