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Sunflower seed vs Refried beans - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 361mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 19)
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 Sugars?
Refried beans
Refried beans contains less Sugars (difference - 2.08g)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 3.824g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Refried beans
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sunflower seed Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
105
Sunflower seed
8
Refried beans
Mineral Summary Score
122
Sunflower seed
24
Refried beans

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +264.6%
Contains more Calcium +169%
Contains more Potassium +102.2%
Contains more Magnesium +828.6%
Contains more Copper +1295.3%
Contains more Zinc +762.1%
Contains more Phosphorus +617.4%
Contains less Sodium -97.6%
Contains more Iron +264.6%
Contains more Calcium +169%
Contains more Potassium +102.2%
Contains more Magnesium +828.6%
Contains more Copper +1295.3%
Contains more Zinc +762.1%
Contains more Phosphorus +617.4%
Contains less Sodium -97.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +38977.8%
Contains more Vitamin B1 +1847.4%
Contains more Vitamin B2 +349.4%
Contains more Vitamin B3 +2171.1%
Contains more Vitamin B5 +497.9%
Contains more Vitamin B6 +1205.8%
Contains more Vitamin C +328.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +38977.8%
Contains more Vitamin B1 +1847.4%
Contains more Vitamin B2 +349.4%
Contains more Vitamin B3 +2171.1%
Contains more Vitamin B5 +497.9%
Contains more Vitamin B6 +1205.8%
Contains more Vitamin C +328.6%
Contains more Vitamin K +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
125%
Sunflower seed
30%
Refried beans
Carbohydrates
20%
Sunflower seed
14%
Refried beans
Fats
238%
Sunflower seed
9%
Refried beans

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sunflower seed Refried beans Opinion
Calories 584 90 Sunflower seed
Protein 20.78 4.98 Sunflower seed
Fats 51.46 2.01 Sunflower seed
Vitamin C 1.4 6 Refried beans
Carbs 20 13.55 Sunflower seed
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 1.44 Sunflower seed
Calcium 78 29 Sunflower seed
Potassium 645 319 Sunflower seed
Magnesium 325 35 Sunflower seed
Sugars 2.62 0.54 Sunflower seed
Fiber 8.6 3.7 Sunflower seed
Copper 1.8 0.129 Sunflower seed
Zinc 5 0.58 Sunflower seed
Starch 7.43 Refried beans
Phosphorus 660 92 Sunflower seed
Sodium 9 370 Sunflower seed
Vitamin A 50 0 Sunflower seed
Vitamin E 35.17 0.09 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.076 Sunflower seed
Vitamin B2 0.355 0.079 Sunflower seed
Vitamin B3 8.335 0.367 Sunflower seed
Vitamin B5 1.13 0.189 Sunflower seed
Vitamin B6 1.345 0.103 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 2.1 Refried beans
Folic acid (B9) 0 0
Trans Fat 0.016 Sunflower seed
Saturated Fat 4.455 0.631 Refried beans
Monounsaturated Fat 18.528 0.601 Sunflower seed
Polyunsaturated fat 23.137 0.543 Sunflower seed
Tryptophan 0.348 0.065 Sunflower seed
Threonine 0.928 0.231 Sunflower seed
Isoleucine 1.139 0.242 Sunflower seed
Leucine 1.659 0.438 Sunflower seed
Lysine 0.937 0.377 Sunflower seed
Methionine 0.494 0.083 Sunflower seed
Phenylalanine 1.169 0.297 Sunflower seed
Valine 1.315 0.287 Sunflower seed
Histidine 0.632 153 Refried beans
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.