Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

What are the main differences between Sunflower seed and Cranberry beans?

  • Cranberry beans has less Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Vitamin B3, Iron, and Zinc than Sunflower seed.
  • Sunflower seed's daily need coverage for Copper is 174% higher.
  • Sunflower seed has 41 times more Selenium than Cranberry beans. Sunflower seed has 53µg of Selenium, while Cranberry beans has 1.3µg.

We used Seeds, sunflower seed kernels, dried and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Sunflower seed vs Cranberry 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.
Contains more Calcium +56%
Contains more Iron +151.2%
Contains more Magnesium +550%
Contains more Phosphorus +388.9%
Contains more Potassium +66.7%
Contains more Zinc +338.6%
Contains more Copper +679.2%
Contains more Manganese +427%
Contains more Selenium +3976.9%
Contains less Sodium -88.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Calcium +56%
Contains more Iron +151.2%
Contains more Magnesium +550%
Contains more Phosphorus +388.9%
Contains more Potassium +66.7%
Contains more Zinc +338.6%
Contains more Copper +679.2%
Contains more Manganese +427%
Contains more Selenium +3976.9%
Contains less Sodium -88.9%

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 more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +604.8%
Contains more Vitamin B2 +414.5%
Contains more Vitamin B3 +1518.4%
Contains more Vitamin B5 +370.8%
Contains more Vitamin B6 +1560.5%
Equal in Folate - 207
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%
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% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +604.8%
Contains more Vitamin B2 +414.5%
Contains more Vitamin B3 +1518.4%
Contains more Vitamin B5 +370.8%
Contains more Vitamin B6 +1560.5%
Equal in Folate - 207

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +122.5%
Contains more Fats +11087%
Contains more Other +178%
Contains more Carbs +22.3%
Contains more Water +1266.8%
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Protein +122.5%
Contains more Fats +11087%
Contains more Other +178%
Contains more Carbs +22.3%
Contains more Water +1266.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +46220%
Contains more Polyunsaturated fat +11526.6%
Contains less Saturated Fat -97.3%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +46220%
Contains more Polyunsaturated fat +11526.6%
Contains less Saturated Fat -97.3%

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Cranberry beans Opinion
Net carbs 11.4g 15.86g Cranberry beans
Protein 20.78g 9.34g Sunflower seed
Fats 51.46g 0.46g Sunflower seed
Carbs 20g 24.46g Cranberry beans
Calories 584kcal 136kcal Sunflower seed
Sugar 2.62g Cranberry beans
Fiber 8.6g 8.6g
Calcium 78mg 50mg Sunflower seed
Iron 5.25mg 2.09mg Sunflower seed
Magnesium 325mg 50mg Sunflower seed
Phosphorus 660mg 135mg Sunflower seed
Potassium 645mg 387mg Sunflower seed
Sodium 9mg 1mg Cranberry beans
Zinc 5mg 1.14mg Sunflower seed
Copper 1.8mg 0.231mg Sunflower seed
Manganese 1.95mg 0.37mg Sunflower seed
Selenium 53µg 1.3µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg Sunflower seed
Vitamin E 35.17mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.21mg Sunflower seed
Vitamin B2 0.355mg 0.069mg Sunflower seed
Vitamin B3 8.335mg 0.515mg Sunflower seed
Vitamin B5 1.13mg 0.24mg Sunflower seed
Vitamin B6 1.345mg 0.081mg Sunflower seed
Folate 227µg 207µg Sunflower seed
Tryptophan 0.348mg 0.111mg Sunflower seed
Threonine 0.928mg 0.393mg Sunflower seed
Isoleucine 1.139mg 0.412mg Sunflower seed
Leucine 1.659mg 0.746mg Sunflower seed
Lysine 0.937mg 0.641mg Sunflower seed
Methionine 0.494mg 0.14mg Sunflower seed
Phenylalanine 1.169mg 0.505mg Sunflower seed
Valine 1.315mg 0.489mg Sunflower seed
Histidine 0.632mg 0.26mg Sunflower seed
Saturated Fat 4.455g 0.119g Cranberry beans
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 18.528g 0.04g Sunflower seed
Polyunsaturated fat 23.137g 0.199g Sunflower seed

Which food is preferable for your diet?

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

People also compare

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
22%
Cranberry beans
Minerals Daily Need Coverage Score
207%
Sunflower seed
38%
Cranberry beans

Comparison summary

Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 15)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.8)
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?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 4.336g)
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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.