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  6. Sunflower seed vs. Broad bean

Sunflower seed vs. Broad bean — In-Depth Nutrition Comparison

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A recap on differences between Sunflower seed and Broad bean

  • Sunflower seed is higher than Broad bean in Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Iron, Vitamin B3, and Folate.
  • Sunflower seed covers your daily Copper needs 193% more than Broad bean.
  • Sunflower seed contains 53 times more Selenium than Broad bean. While Sunflower seed contains 53µg of Selenium, Broad bean contains only 1µg.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Broadbeans, immature seeds, cooked, boiled, drained, without salt.

Infographic

Sunflower seed vs Broad bean 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
Broad bean
Broad bean
Contains more Calcium +333.3%
Contains more Iron +250%
Contains more Magnesium +948.4%
Contains more Phosphorus +804.1%
Contains more Potassium +234.2%
Contains less Sodium -78%
Contains more Zinc +963.8%
Contains more Copper +2900%
Contains more Manganese +647.1%
Contains more Selenium +5200%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Contains more Calcium +333.3%
Contains more Iron +250%
Contains more Magnesium +948.4%
Contains more Phosphorus +804.1%
Contains more Potassium +234.2%
Contains less Sodium -78%
Contains more Zinc +963.8%
Contains more Copper +2900%
Contains more Manganese +647.1%
Contains more Selenium +5200%

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
8
:
2
Broad bean
Broad bean
Contains more Vitamin B1 +1056.3%
Contains more Vitamin B2 +294.4%
Contains more Vitamin B3 +594.6%
Contains more Vitamin B5 +1612.1%
Contains more Vitamin B6 +4537.9%
Contains more Folate +291.4%
Contains more Vitamin A +440%
Contains more Vitamin C +1314.3%
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%
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
Contains more Vitamin B1 +1056.3%
Contains more Vitamin B2 +294.4%
Contains more Vitamin B3 +594.6%
Contains more Vitamin B5 +1612.1%
Contains more Vitamin B6 +4537.9%
Contains more Folate +291.4%
Contains more Vitamin A +440%
Contains more Vitamin C +1314.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
4
:
1
Broad bean
Broad bean
Contains more Protein +332.9%
Contains more Fats +10192%
Contains more Carbs +98%
Contains more Other +236.7%
Contains more Water +1669.6%
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
Broad bean
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more Protein +332.9%
Contains more Fats +10192%
Contains more Carbs +98%
Contains more Other +236.7%
Contains more Water +1669.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Broad bean
Broad bean
Contains more Monounsaturated Fat +92540%
Contains more Polyunsaturated fat +7536%
Contains less Saturated Fat -96.8%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Broad bean
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Contains more Monounsaturated Fat +92540%
Contains more Polyunsaturated fat +7536%
Contains less Saturated Fat -96.8%

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 Broad bean
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 Broad bean Opinion
Net carbs 11.4g 6.5g Sunflower seed
Protein 20.78g 4.8g Sunflower seed
Fats 51.46g 0.5g Sunflower seed
Carbs 20g 10.1g Sunflower seed
Calories 584kcal 62kcal Sunflower seed
Sugar 2.62g Broad bean
Fiber 8.6g 3.6g Sunflower seed
Calcium 78mg 18mg Sunflower seed
Iron 5.25mg 1.5mg Sunflower seed
Magnesium 325mg 31mg Sunflower seed
Phosphorus 660mg 73mg Sunflower seed
Potassium 645mg 193mg Sunflower seed
Sodium 9mg 41mg Sunflower seed
Zinc 5mg 0.47mg Sunflower seed
Copper 1.8mg 0.06mg Sunflower seed
Manganese 1.95mg 0.261mg Sunflower seed
Selenium 53µg 1µg Sunflower seed
Vitamin A 50IU 270IU Broad bean
Vitamin A RAE 3µg 14µg Broad bean
Vitamin E 35.17mg Sunflower seed
Vitamin C 1.4mg 19.8mg Broad bean
Vitamin B1 1.48mg 0.128mg Sunflower seed
Vitamin B2 0.355mg 0.09mg Sunflower seed
Vitamin B3 8.335mg 1.2mg Sunflower seed
Vitamin B5 1.13mg 0.066mg Sunflower seed
Vitamin B6 1.345mg 0.029mg Sunflower seed
Folate 227µg 58µg Sunflower seed
Tryptophan 0.348mg 0.048mg Sunflower seed
Threonine 0.928mg 0.178mg Sunflower seed
Isoleucine 1.139mg 0.215mg Sunflower seed
Leucine 1.659mg 0.37mg Sunflower seed
Lysine 0.937mg 0.313mg Sunflower seed
Methionine 0.494mg 0.037mg Sunflower seed
Phenylalanine 1.169mg 0.195mg Sunflower seed
Valine 1.315mg 0.235mg Sunflower seed
Histidine 0.632mg 0.115mg Sunflower seed
Saturated Fat 4.455g 0.142g Broad bean
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 18.528g 0.02g Sunflower seed
Polyunsaturated fat 23.137g 0.303g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Broad bean
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
18%
Broad bean
Minerals Daily Need Coverage Score
207%
Sunflower seed
21%
Broad bean

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 59)
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?
Broad bean
Broad bean is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 4.313g)
Which food is cheaper?
Broad bean
Broad bean is cheaper (difference - $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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.