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  6. Sunflower seed vs. Green bean

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

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How are Sunflower seed and Green bean different?

  • Sunflower seed has more Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, Manganese, Iron, and Folate than Green bean.
  • Daily need coverage for Vitamin E from Sunflower seed is 231% higher.
  • Sunflower seed contains 265 times more Selenium than Green bean. While Sunflower seed contains 53µg of Selenium, Green bean contains only 0.2µg.

Seeds, sunflower seed kernels, dried and Beans, snap, green, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Sunflower seed vs Green 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
9
:
1
Green bean
Green bean
Contains more Calcium +77.3%
Contains more Iron +707.7%
Contains more Magnesium +1705.6%
Contains more Phosphorus +2175.9%
Contains more Potassium +341.8%
Contains more Zinc +1900%
Contains more Copper +3057.9%
Contains more Manganese +584.2%
Contains more Selenium +26400%
Contains less Sodium -88.9%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Calcium +77.3%
Contains more Iron +707.7%
Contains more Magnesium +1705.6%
Contains more Phosphorus +2175.9%
Contains more Potassium +341.8%
Contains more Zinc +1900%
Contains more Copper +3057.9%
Contains more Manganese +584.2%
Contains more Selenium +26400%
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.
Sunflower seed
Sunflower seed
7
:
3
Green bean
Green bean
Contains more Vitamin E +7545.7%
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +266%
Contains more Vitamin B3 +1257.5%
Contains more Vitamin B5 +1427%
Contains more Vitamin B6 +2301.8%
Contains more Folate +587.9%
Contains more Vitamin A +1166%
Contains more Vitamin C +592.9%
Contains more Vitamin K +∞%
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%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin E +7545.7%
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +266%
Contains more Vitamin B3 +1257.5%
Contains more Vitamin B5 +1427%
Contains more Vitamin B6 +2301.8%
Contains more Folate +587.9%
Contains more Vitamin A +1166%
Contains more Vitamin C +592.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
4
:
1
Green bean
Green bean
Contains more Protein +999.5%
Contains more Fats +18278.6%
Contains more Carbs +153.8%
Contains more Other +315.1%
Contains more Water +1786.3%
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
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Protein +999.5%
Contains more Fats +18278.6%
Contains more Carbs +153.8%
Contains more Other +315.1%
Contains more Water +1786.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Green bean
Green bean
Contains more Monounsaturated Fat +168336.4%
Contains more Polyunsaturated fat +15856.6%
Contains less Saturated Fat -98.6%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +168336.4%
Contains more Polyunsaturated fat +15856.6%
Contains less Saturated Fat -98.6%

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 Green bean
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Green bean Opinion
Net carbs 11.4g 4.68g Sunflower seed
Protein 20.78g 1.89g Sunflower seed
Fats 51.46g 0.28g Sunflower seed
Carbs 20g 7.88g Sunflower seed
Calories 584kcal 35kcal Sunflower seed
Sugar 2.62g 3.63g Sunflower seed
Fiber 8.6g 3.2g Sunflower seed
Calcium 78mg 44mg Sunflower seed
Iron 5.25mg 0.65mg Sunflower seed
Magnesium 325mg 18mg Sunflower seed
Phosphorus 660mg 29mg Sunflower seed
Potassium 645mg 146mg Sunflower seed
Sodium 9mg 1mg Green bean
Zinc 5mg 0.25mg Sunflower seed
Copper 1.8mg 0.057mg Sunflower seed
Manganese 1.95mg 0.285mg Sunflower seed
Selenium 53µg 0.2µg Sunflower seed
Vitamin A 50IU 633IU Green bean
Vitamin A RAE 3µg 32µg Green bean
Vitamin E 35.17mg 0.46mg Sunflower seed
Vitamin C 1.4mg 9.7mg Green bean
Vitamin B1 1.48mg 0.074mg Sunflower seed
Vitamin B2 0.355mg 0.097mg Sunflower seed
Vitamin B3 8.335mg 0.614mg Sunflower seed
Vitamin B5 1.13mg 0.074mg Sunflower seed
Vitamin B6 1.345mg 0.056mg Sunflower seed
Folate 227µg 33µg Sunflower seed
Vitamin K 0µg 47.9µg Green bean
Tryptophan 0.348mg 0.02mg Sunflower seed
Threonine 0.928mg 0.082mg Sunflower seed
Isoleucine 1.139mg 0.069mg Sunflower seed
Leucine 1.659mg 0.116mg Sunflower seed
Lysine 0.937mg 0.091mg Sunflower seed
Methionine 0.494mg 0.023mg Sunflower seed
Phenylalanine 1.169mg 0.069mg Sunflower seed
Valine 1.315mg 0.093mg Sunflower seed
Histidine 0.632mg 0.035mg Sunflower seed
Saturated Fat 4.455g 0.064g Green bean
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.011g Sunflower seed
Polyunsaturated fat 23.137g 0.145g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Green bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
24%
Green bean
Minerals Daily Need Coverage Score
207%
Sunflower seed
14%
Green bean

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 1.01g)
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 contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 4.391g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (20)

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.