Sunflower seed vs. Adzuki bean — In-Depth Nutrition Comparison
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What are the differences between Sunflower seed and Adzuki bean?
- Sunflower seed is higher in Selenium, Vitamin B1, Copper, Vitamin B6, Magnesium, Phosphorus, and Vitamin B3, yet Adzuki bean is higher in Folate, and Potassium.
- Adzuki bean's daily need coverage for Folate is 99% more.
- Sunflower seed has 23 times more Saturated Fat than Adzuki bean. While Sunflower seed has 4.455g of Saturated Fat, Adzuki bean has only 0.191g.
We used Seeds, sunflower seed kernels, dried and Beans, adzuki, mature seeds, raw types in this article.
Infographic
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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.
Contains
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Calcium
+18.2%
Contains
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Magnesium
+155.9%
Contains
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Phosphorus
+73.2%
Contains
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Copper
+64.5%
Contains
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Manganese
+12.7%
Contains
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Selenium
+1609.7%
Contains
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Potassium
+94.4%
Contains
less
Sodium
-44.4%
Equal in Iron - 4.98
Equal in Zinc - 5.04
Contains
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Calcium
+18.2%
Contains
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Magnesium
+155.9%
Contains
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Phosphorus
+73.2%
Contains
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Copper
+64.5%
Contains
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Manganese
+12.7%
Contains
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Selenium
+1609.7%
Contains
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin A
+194.1%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+225.3%
Contains
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Vitamin B2
+61.4%
Contains
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Vitamin B3
+216.9%
Contains
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Vitamin B6
+283.2%
Contains
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Vitamin B5
+30.2%
Contains
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Folate
+174%
Contains
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Vitamin A
+194.1%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+225.3%
Contains
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Vitamin B2
+61.4%
Contains
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Vitamin B3
+216.9%
Contains
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Vitamin B6
+283.2%
Contains
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Vitamin B5
+30.2%
Contains
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Folate
+174%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+9609.4%
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Carbs
+214.5%
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Water
+184.1%
Equal in Protein - 19.87
Equal in Other - 3.26
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
19.87 g
Fats:
0.53 g
Carbs:
62.9 g
Water:
13.44 g
Other:
3.26 g
Contains
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Fats
+9609.4%
Contains
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Carbs
+214.5%
Contains
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Water
+184.1%
Equal in Protein - 19.87
Equal in Other - 3.26
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+36956%
Contains
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Polyunsaturated fat
+20375.2%
Contains
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Saturated Fat
-95.7%
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Saturated Fat:
0.191 g
Monounsaturated Fat:
0.05 g
Polyunsaturated fat:
0.113 g
Contains
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Monounsaturated Fat
+36956%
Contains
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Polyunsaturated fat
+20375.2%
Contains
less
Saturated Fat
-95.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.4g | 50.2g |
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| Protein | 20.78g | 19.87g |
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| Fats | 51.46g | 0.53g |
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| Carbs | 20g | 62.9g |
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| Calories | 584kcal | 329kcal |
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| Sugar | 2.62g |
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| Fiber | 8.6g | 12.7g |
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| Calcium | 78mg | 66mg |
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| Iron | 5.25mg | 4.98mg |
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| Magnesium | 325mg | 127mg |
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| Phosphorus | 660mg | 381mg |
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| Potassium | 645mg | 1254mg |
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| Sodium | 9mg | 5mg |
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| Zinc | 5mg | 5.04mg |
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| Copper | 1.8mg | 1.094mg |
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| Manganese | 1.95mg | 1.73mg |
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| Selenium | 53µg | 3.1µg |
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| Vitamin A | 50IU | 17IU |
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| Vitamin A RAE | 3µg | 1µg |
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| Vitamin E | 35.17mg |
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| Vitamin C | 1.4mg | 0mg |
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| Vitamin B1 | 1.48mg | 0.455mg |
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| Vitamin B2 | 0.355mg | 0.22mg |
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| Vitamin B3 | 8.335mg | 2.63mg |
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| Vitamin B5 | 1.13mg | 1.471mg |
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| Vitamin B6 | 1.345mg | 0.351mg |
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| Folate | 227µg | 622µg |
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| Tryptophan | 0.348mg | 0.191mg |
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| Threonine | 0.928mg | 0.674mg |
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| Isoleucine | 1.139mg | 0.791mg |
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| Leucine | 1.659mg | 1.668mg |
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| Lysine | 0.937mg | 1.497mg |
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| Methionine | 0.494mg | 0.21mg |
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| Phenylalanine | 1.169mg | 1.052mg |
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| Valine | 1.315mg | 1.023mg |
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| Histidine | 0.632mg | 0.524mg |
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| Saturated Fat | 4.455g | 0.191g |
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| Omega-3 - EPA | 0.014g |
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| Monounsaturated Fat | 18.528g | 0.05g |
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| Polyunsaturated fat | 23.137g | 0.113g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
156%
71%
Minerals Daily Need Coverage Score
207%
132%
Comparison summary
Which food is lower in glycemic index?
Sunflower seed is lower in glycemic index (difference - 9)
Which food is cheaper?
Sunflower seed is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Adzuki bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Adzuki bean is lower in Saturated Fat (difference - 4.264g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)