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Seed vs Bean - 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.
Seed Bean
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
Seed Bean
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
25
Seed
29
Bean
Mineral Summary Score
137
Seed
84
Bean

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
Seed
6
:
2
Bean
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%
Contains more Potassium +242.3%
Contains less Sodium -25%
Equal in Copper - 0.893
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%
Contains more Potassium +242.3%
Contains less Sodium -25%
Equal in Copper - 0.893

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
Seed
3
:
8
Bean
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%
Contains more Vitamin C +293.8%
Contains more Vitamin B1 +15%
Contains more Vitamin B2 +24.7%

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
99%
Seed
129%
Bean
Carbohydrates
42%
Seed
63%
Bean
Fats
142%
Seed
6%
Bean

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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 Seed Bean Opinion
Calories 486 347 Seed
Protein 16.54 21.42 Bean
Fats 30.74 1.23 Seed
Vitamin C 1.6 6.3 Bean
Carbs 42.12 62.55 Bean
Cholesterol 0 0
Vitamin D 0 Bean
Iron 7.72 5.07 Seed
Calcium 631 113 Seed
Potassium 407 1393 Bean
Magnesium 335 176 Seed
Sugars 2.11 Bean
Fiber 34.4 15.5 Seed
Copper 0.924 0.893 Seed
Zinc 4.58 2.28 Seed
Starch 34.17 Bean
Phosphorus 860 411 Seed
Sodium 16 12 Bean
Vitamin A 54 0 Seed
Vitamin E 0.5 0.21 Seed
Vitamin D 0 Bean
Vitamin B1 0.62 0.713 Bean
Vitamin B2 0.17 0.212 Bean
Vitamin B3 8.83 1.174 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 0.14 0 Bean
Saturated Fat 3.33 0.235 Bean
Monounsaturated Fat 2.309 0.229 Seed
Polyunsaturated fat 23.665 0.407 Seed
Tryptophan 0.436 0.237 Seed
Threonine 0.709 0.81 Bean
Isoleucine 0.801 0.871 Bean
Leucine 1.371 1.558 Bean
Lysine 0.97 1.356 Bean
Methionine 0.588 0.259 Seed
Phenylalanine 1.016 1.095 Bean
Valine 0.95 0.998 Bean
Histidine 0.531 0.556 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.