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  6. Sunflower seed vs. Baked beans

Sunflower seed vs. Baked beans — In-Depth Nutrition Comparison

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Differences between Sunflower seed and Baked beans

  • Baked beans contain less Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Vitamin B3, Folate, and Iron than Sunflower seed.
  • Sunflower seed's daily need coverage for Copper is 182% higher.
  • Baked beans contain 20 times less Vitamin B3 than Sunflower seed. Sunflower seed contains 8.335mg of Vitamin B3, while Baked beans contain 0.408mg.

The food types used in this comparison are Seeds, sunflower seed kernels, dried and Beans, baked, home prepared.

Infographic

Sunflower seed vs Baked beans 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
10
:
0
Baked beans
Baked beans
Contains more Calcium +27.9%
Contains more Iron +163.8%
Contains more Magnesium +655.8%
Contains more Phosphorus +505.5%
Contains more Potassium +80.2%
Contains less Sodium -97.9%
Contains more Zinc +584.9%
Contains more Copper +1032.1%
Contains more Manganese +664.7%
Contains more Selenium +829.8%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Baked beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 75% 31% 47% 32% 56% 20% 53% 34% 32%
Contains more Calcium +27.9%
Contains more Iron +163.8%
Contains more Magnesium +655.8%
Contains more Phosphorus +505.5%
Contains more Potassium +80.2%
Contains less Sodium -97.9%
Contains more Zinc +584.9%
Contains more Copper +1032.1%
Contains more Manganese +664.7%
Contains more Selenium +829.8%

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
10
:
0
Baked beans
Baked beans
Contains more Vitamin A +∞%
Contains more Vitamin C +27.3%
Contains more Vitamin B1 +988.2%
Contains more Vitamin B2 +624.5%
Contains more Vitamin B3 +1942.9%
Contains more Vitamin B5 +629%
Contains more Vitamin B6 +1394.4%
Contains more Folate +372.9%
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%
Baked beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +27.3%
Contains more Vitamin B1 +988.2%
Contains more Vitamin B2 +624.5%
Contains more Vitamin B3 +1942.9%
Contains more Vitamin B5 +629%
Contains more Vitamin B6 +1394.4%
Contains more Folate +372.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Baked beans
Baked beans
Contains more Protein +275.1%
Contains more Fats +899.2%
Contains more Other +20.7%
Contains more Water +1277.8%
Equal in Carbs - 21.63
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
Baked beans
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more Protein +275.1%
Contains more Fats +899.2%
Contains more Other +20.7%
Contains more Water +1277.8%
Equal in Carbs - 21.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Baked beans
Baked beans
Contains more Monounsaturated Fat +768.6%
Contains more Polyunsaturated fat +3026.6%
Contains less Saturated Fat -56.3%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Baked beans
40% 44% 15%
Saturated Fat: 1.948 g
Monounsaturated Fat: 2.133 g
Polyunsaturated fat: 0.74 g
Contains more Monounsaturated Fat +768.6%
Contains more Polyunsaturated fat +3026.6%
Contains less Saturated Fat -56.3%

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 Baked beans
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Sunflower seed Baked beans Opinion
Net carbs 11.4g 16.13g Baked beans
Protein 20.78g 5.54g Sunflower seed
Fats 51.46g 5.15g Sunflower seed
Carbs 20g 21.63g Baked beans
Calories 584kcal 155kcal Sunflower seed
Sugar 2.62g Baked beans
Fiber 8.6g 5.5g Sunflower seed
Calcium 78mg 61mg Sunflower seed
Iron 5.25mg 1.99mg Sunflower seed
Magnesium 325mg 43mg Sunflower seed
Phosphorus 660mg 109mg Sunflower seed
Potassium 645mg 358mg Sunflower seed
Sodium 9mg 422mg Sunflower seed
Zinc 5mg 0.73mg Sunflower seed
Copper 1.8mg 0.159mg Sunflower seed
Manganese 1.95mg 0.255mg Sunflower seed
Selenium 53µg 5.7µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg Sunflower seed
Vitamin C 1.4mg 1.1mg Sunflower seed
Vitamin B1 1.48mg 0.136mg Sunflower seed
Vitamin B2 0.355mg 0.049mg Sunflower seed
Vitamin B3 8.335mg 0.408mg Sunflower seed
Vitamin B5 1.13mg 0.155mg Sunflower seed
Vitamin B6 1.345mg 0.09mg Sunflower seed
Folate 227µg 48µg Sunflower seed
Tryptophan 0.348mg 0.067mg Sunflower seed
Threonine 0.928mg 0.228mg Sunflower seed
Isoleucine 1.139mg 0.242mg Sunflower seed
Leucine 1.659mg 0.428mg Sunflower seed
Lysine 0.937mg 0.379mg Sunflower seed
Methionine 0.494mg 0.086mg Sunflower seed
Phenylalanine 1.169mg 0.287mg Sunflower seed
Valine 1.315mg 0.282mg Sunflower seed
Histidine 0.632mg 0.153mg Sunflower seed
Cholesterol 0mg 5mg Sunflower seed
Saturated Fat 4.455g 1.948g Baked beans
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 18.528g 2.133g Sunflower seed
Polyunsaturated fat 23.137g 0.74g Sunflower seed

Which food is preferable for your diet?

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

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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%
Sunflower seed
10%
Baked beans
Minerals Daily Need Coverage Score
207%
Sunflower seed
39%
Baked beans

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 413mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 5mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 20)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.2)
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?
Baked beans
Baked beans is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Baked beans
Baked beans is lower in Saturated Fat (difference - 2.507g)

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.