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  6. Sunflower seed vs. Bean raw

Sunflower seed vs. Bean raw — In-Depth Nutrition Comparison

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How are Sunflower seed and Bean raw different?

  • Sunflower seed is richer in Vitamin E , Copper, Vitamin B6, Vitamin B1, Selenium, Vitamin B3, Phosphorus, Magnesium, and Manganese, while Bean raw is higher in Folate.
  • Sunflower seed covers your daily need of Vitamin E 233% more than Bean raw.
  • Sunflower seed contains 7 times more Vitamin B3 than Bean raw. Sunflower seed contains 8.335mg of Vitamin B3, while Bean raw contains 1.174mg.

Seeds, sunflower seed kernels, dried and Beans, pinto, mature seeds, raw types were used in this article.

Infographic

Sunflower seed vs Bean raw 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.
Sunflower seed
Sunflower seed
8
:
2
Bean raw
Bean raw
Contains more Magnesium +84.7%
Contains more Phosphorus +60.6%
Contains less Sodium -25%
Contains more Zinc +119.3%
Contains more Copper +101.6%
Contains more Manganese +69.9%
Contains more Selenium +90%
Contains more Calcium +44.9%
Contains more Potassium +116%
Equal in Iron - 5.07
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains more Magnesium +84.7%
Contains more Phosphorus +60.6%
Contains less Sodium -25%
Contains more Zinc +119.3%
Contains more Copper +101.6%
Contains more Manganese +69.9%
Contains more Selenium +90%
Contains more Calcium +44.9%
Contains more Potassium +116%
Equal in Iron - 5.07

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.
Sunflower seed
Sunflower seed
7
:
3
Bean raw
Bean raw
Contains more Vitamin A +∞%
Contains more Vitamin E +16647.6%
Contains more Vitamin B1 +107.6%
Contains more Vitamin B2 +67.5%
Contains more Vitamin B3 +610%
Contains more Vitamin B5 +43.9%
Contains more Vitamin B6 +183.8%
Contains more Vitamin C +350%
Contains more Folate +131.3%
Contains more Vitamin K +∞%
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%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin E +16647.6%
Contains more Vitamin B1 +107.6%
Contains more Vitamin B2 +67.5%
Contains more Vitamin B3 +610%
Contains more Vitamin B5 +43.9%
Contains more Vitamin B6 +183.8%
Contains more Vitamin C +350%
Contains more Folate +131.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
1
:
4
Bean raw
Bean raw
Contains more Fats +4083.7%
Contains more Carbs +212.8%
Contains more Water +139.5%
Contains more Other +14.5%
Equal in Protein - 21.42
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
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Fats +4083.7%
Contains more Carbs +212.8%
Contains more Water +139.5%
Contains more Other +14.5%
Equal in Protein - 21.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Bean raw
Bean raw
Contains more Monounsaturated Fat +7990.8%
Contains more Polyunsaturated fat +5584.8%
Contains less Saturated Fat -94.7%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +7990.8%
Contains more Polyunsaturated fat +5584.8%
Contains less Saturated Fat -94.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
1
:
2
Bean raw
Bean raw
Contains more Sucrose +26.3%
Contains more Starch +∞%
Contains more Glucose +∞%
Sunflower seed
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Bean raw
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +26.3%
Contains more Starch +∞%
Contains more Glucose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Bean raw Opinion
Net carbs 11.4g 47.05g Bean raw
Protein 20.78g 21.42g Bean raw
Fats 51.46g 1.23g Sunflower seed
Carbs 20g 62.55g Bean raw
Calories 584kcal 347kcal Sunflower seed
Starch 34.17g Bean raw
Sugar 2.62g 2.11g Bean raw
Fiber 8.6g 15.5g Bean raw
Calcium 78mg 113mg Bean raw
Iron 5.25mg 5.07mg Sunflower seed
Magnesium 325mg 176mg Sunflower seed
Phosphorus 660mg 411mg Sunflower seed
Potassium 645mg 1393mg Bean raw
Sodium 9mg 12mg Sunflower seed
Zinc 5mg 2.28mg Sunflower seed
Copper 1.8mg 0.893mg Sunflower seed
Manganese 1.95mg 1.148mg Sunflower seed
Selenium 53µg 27.9µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0.21mg Sunflower seed
Vitamin C 1.4mg 6.3mg Bean raw
Vitamin B1 1.48mg 0.713mg Sunflower seed
Vitamin B2 0.355mg 0.212mg Sunflower seed
Vitamin B3 8.335mg 1.174mg Sunflower seed
Vitamin B5 1.13mg 0.785mg Sunflower seed
Vitamin B6 1.345mg 0.474mg Sunflower seed
Folate 227µg 525µg Bean raw
Vitamin K 0µg 5.6µg Bean raw
Tryptophan 0.348mg 0.237mg Sunflower seed
Threonine 0.928mg 0.81mg Sunflower seed
Isoleucine 1.139mg 0.871mg Sunflower seed
Leucine 1.659mg 1.558mg Sunflower seed
Lysine 0.937mg 1.356mg Bean raw
Methionine 0.494mg 0.259mg Sunflower seed
Phenylalanine 1.169mg 1.095mg Sunflower seed
Valine 1.315mg 0.998mg Sunflower seed
Histidine 0.632mg 0.556mg Sunflower seed
Saturated Fat 4.455g 0.235g Bean raw
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.229g Sunflower seed
Polyunsaturated fat 23.137g 0.407g Sunflower seed

Which food is preferable for your diet?

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

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
156%
Sunflower seed
70%
Bean raw
Minerals Daily Need Coverage Score
207%
Sunflower seed
131%
Bean raw

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 13)
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 is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 0.51g)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 4.22g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.