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Bean vs Sunflower seed - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Sunflower seed
Sunflower seed contains less Sugars (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 - 17)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 4.107g)
Which food is cheaper?
Bean
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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Sunflower seed
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
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
32
Bean
105
Sunflower seed
Mineral Summary Score
88
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
Bean
3
:
Contains more Iron +28.4%
Contains more Calcium +69.2%
Contains more Potassium +93.2%
Contains more Magnesium +72%
Contains more Copper +91.3%
Contains more Zinc +86.6%
Contains more Phosphorus +79.8%
Contains less Sodium -40%
Contains more Iron +28.4%
Contains more Calcium +69.2%
Contains more Potassium +93.2%
Contains more Magnesium +72%
Contains more Copper +91.3%
Contains more Zinc +86.6%
Contains more Phosphorus +79.8%
Contains less Sodium -40%

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
4
:
Contains more Vitamin C +242.9%
Contains more Vitamin A +128%
Contains more Vitamin B5 +69%
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%
Contains more Vitamin C +242.9%
Contains more Vitamin A +128%
Contains more Vitamin B5 +69%
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%

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
143%
Bean
125%
Sunflower seed
Carbohydrates
63%
Bean
20%
Sunflower seed
Fats
5%
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 Bean Sunflower seed Opinion
Calories 347 584 Sunflower seed
Protein 23.86 20.78 Bean
Fats 1.15 51.46 Sunflower seed
Vitamin C 4.8 1.4 Bean
Carbs 62.62 20 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 6.74 5.25 Bean
Calcium 132 78 Bean
Potassium 1246 645 Bean
Magnesium 189 325 Sunflower seed
Sugars 6.6 2.62 Bean
Fiber 16.3 8.6 Bean
Copper 0.941 1.8 Sunflower seed
Zinc 2.68 5 Sunflower seed
Starch
Phosphorus 367 660 Sunflower seed
Sodium 15 9 Sunflower seed
Vitamin A 114 50 Bean
Vitamin E 0.51 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 0.621 1.48 Sunflower seed
Vitamin B2 0.233 0.355 Sunflower seed
Vitamin B3 2.251 8.335 Sunflower seed
Vitamin B5 1.91 1.13 Bean
Vitamin B6 0.382 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 9 0 Bean
Folic acid (B9) 0 0
Trans Fat 0 Sunflower seed
Saturated Fat 0.348 4.455 Bean
Monounsaturated Fat 0.161 18.528 Sunflower seed
Polyunsaturated fat 0.384 23.137 Sunflower seed
Tryptophan 0.26 0.348 Sunflower seed
Threonine 0.782 0.928 Sunflower seed
Isoleucine 1.008 1.139 Sunflower seed
Leucine 1.847 1.659 Bean
Lysine 1.664 0.937 Bean
Methionine 0.286 0.494 Sunflower seed
Phenylalanine 1.443 1.169 Bean
Valine 1.237 1.315 Sunflower seed
Histidine 0.695 0.632 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.