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Sunflower seed vs Adzuki bean - 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 - 12)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.4)
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?
Adzuki bean
Adzuki bean contains less Sugars (difference - 2.62g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 4.264g)
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.
Sunflower seed Adzuki bean
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
Sunflower seed Adzuki 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
105
Sunflower seed
22
Adzuki bean
Mineral Summary Score
122
Sunflower seed
86
Adzuki 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
:
Contains more Calcium +18.2%
Contains more Magnesium +155.9%
Contains more Copper +64.5%
Contains more Phosphorus +73.2%
Contains more Potassium +94.4%
Contains less Sodium -44.4%
Equal in Iron - 4.98
Equal in Zinc - 5.04
Contains more Calcium +18.2%
Contains more Magnesium +155.9%
Contains more Copper +64.5%
Contains more Phosphorus +73.2%
Contains more Potassium +94.4%
Contains less Sodium -44.4%
Equal in Iron - 4.98
Equal in Zinc - 5.04

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 +194.1%
Contains more Vitamin B1 +225.3%
Contains more Vitamin B2 +61.4%
Contains more Vitamin B3 +216.9%
Contains more Vitamin B6 +283.2%
Contains more Vitamin B5 +30.2%
Contains more Vitamin C +∞%
Contains more Vitamin A +194.1%
Contains more Vitamin B1 +225.3%
Contains more Vitamin B2 +61.4%
Contains more Vitamin B3 +216.9%
Contains more Vitamin B6 +283.2%
Contains more Vitamin B5 +30.2%

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
125%
Sunflower seed
119%
Adzuki bean
Carbohydrates
20%
Sunflower seed
63%
Adzuki bean
Fats
238%
Sunflower seed
2%
Adzuki 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 Sunflower seed Adzuki bean Opinion
Calories 584 329 Sunflower seed
Protein 20.78 19.87 Sunflower seed
Fats 51.46 0.53 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 62.9 Adzuki bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 4.98 Sunflower seed
Calcium 78 66 Sunflower seed
Potassium 645 1254 Adzuki bean
Magnesium 325 127 Sunflower seed
Sugars 2.62 Sunflower seed
Fiber 8.6 12.7 Adzuki bean
Copper 1.8 1.094 Sunflower seed
Zinc 5 5.04 Adzuki bean
Starch
Phosphorus 660 381 Sunflower seed
Sodium 9 5 Adzuki bean
Vitamin A 50 17 Sunflower seed
Vitamin E 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.455 Sunflower seed
Vitamin B2 0.355 0.22 Sunflower seed
Vitamin B3 8.335 2.63 Sunflower seed
Vitamin B5 1.13 1.471 Adzuki bean
Vitamin B6 1.345 0.351 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 Sunflower seed
Folic acid (B9) 0 0
Trans Fat 0 Sunflower seed
Saturated Fat 4.455 0.191 Adzuki bean
Monounsaturated Fat 18.528 0.05 Sunflower seed
Polyunsaturated fat 23.137 0.113 Sunflower seed
Tryptophan 0.348 0.191 Sunflower seed
Threonine 0.928 0.674 Sunflower seed
Isoleucine 1.139 0.791 Sunflower seed
Leucine 1.659 1.668 Adzuki bean
Lysine 0.937 1.497 Adzuki bean
Methionine 0.494 0.21 Sunflower seed
Phenylalanine 1.169 1.052 Sunflower seed
Valine 1.315 1.023 Sunflower seed
Histidine 0.632 0.524 Sunflower seed
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.