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Sunflower seed vs Soybean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Sunflower seed
Sunflower seed contains less Sugars (difference - 4.71g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.8)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 1.571g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Soybean
Lower in Sugars ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sunflower seed Soybean
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
54
Soybean
Mineral Summary Score
122
Sunflower seed
158
Soybean

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 Magnesium +16.1%
Contains more Iron +199%
Contains more Calcium +255.1%
Contains more Potassium +178.6%
Contains less Sodium -77.8%
Equal in Copper - 1.658
Equal in Zinc - 4.89
Equal in Phosphorus - 704
Contains more Magnesium +16.1%
Contains more Iron +199%
Contains more Calcium +255.1%
Contains more Potassium +178.6%
Contains less Sodium -77.8%
Equal in Copper - 1.658
Equal in Zinc - 4.89
Equal in Phosphorus - 704

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 +127.3%
Contains more Vitamin E +4037.6%
Contains more Vitamin B1 +69.3%
Contains more Vitamin B3 +413.6%
Contains more Vitamin B5 +42.5%
Contains more Vitamin B6 +256.8%
Contains more Vitamin C +328.6%
Contains more Vitamin B2 +145.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +127.3%
Contains more Vitamin E +4037.6%
Contains more Vitamin B1 +69.3%
Contains more Vitamin B3 +413.6%
Contains more Vitamin B5 +42.5%
Contains more Vitamin B6 +256.8%
Contains more Vitamin C +328.6%
Contains more Vitamin B2 +145.1%
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
219%
Soybean
Carbohydrates
20%
Sunflower seed
30%
Soybean
Fats
238%
Sunflower seed
92%
Soybean

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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 Soybean Opinion
Calories 584 446 Sunflower seed
Protein 20.78 36.49 Soybean
Fats 51.46 19.94 Sunflower seed
Vitamin C 1.4 6 Soybean
Carbs 20 30.16 Soybean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 15.7 Soybean
Calcium 78 277 Soybean
Potassium 645 1797 Soybean
Magnesium 325 280 Sunflower seed
Sugars 2.62 7.33 Soybean
Fiber 8.6 9.3 Soybean
Copper 1.8 1.658 Sunflower seed
Zinc 5 4.89 Sunflower seed
Starch
Phosphorus 660 704 Soybean
Sodium 9 2 Soybean
Vitamin A 50 22 Sunflower seed
Vitamin E 35.17 0.85 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.874 Sunflower seed
Vitamin B2 0.355 0.87 Soybean
Vitamin B3 8.335 1.623 Sunflower seed
Vitamin B5 1.13 0.793 Sunflower seed
Vitamin B6 1.345 0.377 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 47 Soybean
Folic acid (B9) 0 0
Trans Fat 0 Sunflower seed
Saturated Fat 4.455 2.884 Soybean
Monounsaturated Fat 18.528 4.404 Sunflower seed
Polyunsaturated fat 23.137 11.255 Sunflower seed
Tryptophan 0.348 0.591 Soybean
Threonine 0.928 1.766 Soybean
Isoleucine 1.139 1.971 Soybean
Leucine 1.659 3.309 Soybean
Lysine 0.937 2.706 Soybean
Methionine 0.494 0.547 Soybean
Phenylalanine 1.169 2.122 Soybean
Valine 1.315 2.029 Soybean
Histidine 0.632 1.097 Soybean
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.