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  6. Sunflower seed vs. Soybean

Sunflower seed vs. Soybean — In-Depth Nutrition Comparison

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A recap on differences between Sunflower seed and Soybean

  • Sunflower seed is higher than Soybean in Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, Vitamin B3, Manganese, and Folate.
  • Sunflower seed covers your daily Vitamin E needs 232% more than Soybean.
  • Sunflower seed contains 21 times more Vitamin B3 than Soybean. While Sunflower seed contains 8.335mg of Vitamin B3, Soybean contains only 0.399mg.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Soybeans, mature cooked, boiled, without salt.

Infographic

Sunflower seed vs Soybean 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
8
:
2
Soybean
Soybean
Contains more Magnesium +277.9%
Contains more Phosphorus +169.4%
Contains more Potassium +25.2%
Contains more Zinc +334.8%
Contains more Copper +342.3%
Contains more Manganese +136.7%
Contains more Selenium +626%
Contains more Calcium +30.8%
Contains less Sodium -88.9%
Equal in Iron - 5.14
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Magnesium +277.9%
Contains more Phosphorus +169.4%
Contains more Potassium +25.2%
Contains more Zinc +334.8%
Contains more Copper +342.3%
Contains more Manganese +136.7%
Contains more Selenium +626%
Contains more Calcium +30.8%
Contains less Sodium -88.9%
Equal in Iron - 5.14

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
Soybean
Soybean
Contains more Vitamin A +455.6%
Contains more Vitamin E +9948.6%
Contains more Vitamin B1 +854.8%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B3 +1989%
Contains more Vitamin B5 +531.3%
Contains more Vitamin B6 +474.8%
Contains more Folate +320.4%
Contains more Vitamin C +21.4%
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%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin A +455.6%
Contains more Vitamin E +9948.6%
Contains more Vitamin B1 +854.8%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B3 +1989%
Contains more Vitamin B5 +531.3%
Contains more Vitamin B6 +474.8%
Contains more Folate +320.4%
Contains more Vitamin C +21.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
4
:
1
Soybean
Soybean
Contains more Protein +14.1%
Contains more Fats +473.7%
Contains more Carbs +139.2%
Contains more Other +58.6%
Contains more Water +1222.4%
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
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Protein +14.1%
Contains more Fats +473.7%
Contains more Carbs +139.2%
Contains more Other +58.6%
Contains more Water +1222.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Soybean
Soybean
Contains more Monounsaturated Fat +835.3%
Contains more Polyunsaturated fat +356.9%
Contains less Saturated Fat -70.9%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains more Monounsaturated Fat +835.3%
Contains more Polyunsaturated fat +356.9%
Contains less Saturated Fat -70.9%

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 Soybean
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 Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Soybean Opinion
Net carbs 11.4g 2.36g Sunflower seed
Protein 20.78g 18.21g Sunflower seed
Fats 51.46g 8.97g Sunflower seed
Carbs 20g 8.36g Sunflower seed
Calories 584kcal 172kcal Sunflower seed
Sugar 2.62g 3g Sunflower seed
Fiber 8.6g 6g Sunflower seed
Calcium 78mg 102mg Soybean
Iron 5.25mg 5.14mg Sunflower seed
Magnesium 325mg 86mg Sunflower seed
Phosphorus 660mg 245mg Sunflower seed
Potassium 645mg 515mg Sunflower seed
Sodium 9mg 1mg Soybean
Zinc 5mg 1.15mg Sunflower seed
Copper 1.8mg 0.407mg Sunflower seed
Manganese 1.95mg 0.824mg Sunflower seed
Selenium 53µg 7.3µg Sunflower seed
Vitamin A 50IU 9IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0.35mg Sunflower seed
Vitamin C 1.4mg 1.7mg Soybean
Vitamin B1 1.48mg 0.155mg Sunflower seed
Vitamin B2 0.355mg 0.285mg Sunflower seed
Vitamin B3 8.335mg 0.399mg Sunflower seed
Vitamin B5 1.13mg 0.179mg Sunflower seed
Vitamin B6 1.345mg 0.234mg Sunflower seed
Folate 227µg 54µg Sunflower seed
Vitamin K 0µg 19.2µg Soybean
Tryptophan 0.348mg 0.242mg Sunflower seed
Threonine 0.928mg 0.723mg Sunflower seed
Isoleucine 1.139mg 0.807mg Sunflower seed
Leucine 1.659mg 1.355mg Sunflower seed
Lysine 0.937mg 1.108mg Soybean
Methionine 0.494mg 0.224mg Sunflower seed
Phenylalanine 1.169mg 0.869mg Sunflower seed
Valine 1.315mg 0.831mg Sunflower seed
Histidine 0.632mg 0.449mg Sunflower seed
Saturated Fat 4.455g 1.297g Soybean
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 1.981g Sunflower seed
Polyunsaturated fat 23.137g 5.064g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Soybean
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
23%
Soybean
Minerals Daily Need Coverage Score
207%
Sunflower seed
75%
Soybean

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 0.38g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.8)
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 contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 3.158g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 6)
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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.