Bean raw vs. Sunflower seeds — In-Depth Nutrition Comparison
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How are bean raw and sunflower seeds different?
- Bean raw is richer in folate, while sunflower seeds are higher in vitamin E, copper, vitamin B6, vitamin B1, selenium, vitamin B3, phosphorus, magnesium, and manganese.
- Sunflower seeds cover your daily need for vitamin E, 233% more than bean raw.
- Bean raw contains 2 times more folate than sunflower seeds. Bean raw contains 525µg of folate, while sunflower seeds contain 227µg.
- Bean raw has a higher glycemic index (33) than sunflower seeds (20).
Beans, pinto, mature seeds, raw and Seeds, sunflower seed kernels, dried types were used in this article.
Infographic
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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.
| Contains more CalciumCalcium | +44.9% |
| Contains more PotassiumPotassium | +116% |
| Contains more MagnesiumMagnesium | +84.7% |
| Contains more CopperCopper | +101.6% |
| Contains more ZincZinc | +119.3% |
| Contains more PhosphorusPhosphorus | +60.6% |
| Contains less SodiumSodium | -25% |
| Contains more ManganeseManganese | +69.9% |
| Contains more SeleniumSelenium | +90% |
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.
| Contains more Vitamin CVitamin C | +350% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +131.3% |
| Contains more CholineCholine | +20.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +16647.6% |
| Contains more Vitamin B1Vitamin B1 | +107.6% |
| Contains more Vitamin B2Vitamin B2 | +67.5% |
| Contains more Vitamin B3Vitamin B3 | +610% |
| Contains more Vitamin B5Vitamin B5 | +43.9% |
| Contains more Vitamin B6Vitamin B6 | +183.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more CarbsCarbs | +212.8% |
| Contains more WaterWater | +139.5% |
| Contains more OtherOther | +14.5% |
| Contains more FatsFats | +4083.7% |
~equal in
Protein
~20.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains less Sat. FatSaturated fat | -94.7% |
| Contains more Mono. FatMonounsaturated fat | +7990.8% |
| Contains more Poly. FatPolyunsaturated fat | +5584.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
34.17 g
Sucrose:
1.98 g
Glucose:
0.13 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more SucroseSucrose | +26.3% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 0.21mg | 35.17mg | 233% |
| Polyunsaturated fat | 0.407g | 23.137g | 152% |
| Copper | 0.893mg | 1.8mg | 101% |
| Fats | 1.23g | 51.46g | 77% |
| Folate | 525µg | 227µg | 75% |
| Vitamin B6 | 0.474mg | 1.345mg | 67% |
| Vitamin B1 | 0.713mg | 1.48mg | 64% |
| Monounsaturated fat | 0.229g | 18.528g | 46% |
| Selenium | 27.9µg | 53µg | 46% |
| Vitamin B3 | 1.174mg | 8.335mg | 45% |
| Phosphorus | 411mg | 660mg | 36% |
| Magnesium | 176mg | 325mg | 35% |
| Manganese | 1.148mg | 1.95mg | 35% |
| Fiber | 15.5g | 8.6g | 28% |
| Zinc | 2.28mg | 5mg | 25% |
| Potassium | 1393mg | 645mg | 22% |
| Saturated fat | 0.235g | 4.455g | 19% |
| Carbs | 62.55g | 20g | 14% |
| Starch | 34.17g | 14% | |
| Calories | 347kcal | 584kcal | 12% |
| Vitamin B2 | 0.212mg | 0.355mg | 11% |
| Vitamin B5 | 0.785mg | 1.13mg | 7% |
| Vitamin C | 6.3mg | 1.4mg | 5% |
| Vitamin K | 5.6µg | 0µg | 5% |
| Calcium | 113mg | 78mg | 4% |
| Iron | 5.07mg | 5.25mg | 2% |
| Choline | 66.2mg | 55.1mg | 2% |
| Protein | 21.42g | 20.78g | 1% |
| Net carbs | 47.05g | 11.4g | N/A |
| Sugar | 2.11g | 2.62g | N/A |
| Sodium | 12mg | 9mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.237mg | 0.348mg | 0% |
| Threonine | 0.81mg | 0.928mg | 0% |
| Isoleucine | 0.871mg | 1.139mg | 0% |
| Leucine | 1.558mg | 1.659mg | 0% |
| Lysine | 1.356mg | 0.937mg | 0% |
| Methionine | 0.259mg | 0.494mg | 0% |
| Phenylalanine | 1.095mg | 1.169mg | 0% |
| Valine | 0.998mg | 1.315mg | 0% |
| Histidine | 0.556mg | 0.632mg | 0% |
| Omega-3 - EPA | 0g | 0.014g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
67%
146%
Minerals Daily Need Coverage Score
131%
207%
Comparison summary
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is lower in Sugar?
Bean raw is lower in Sugar (difference - 0.51g)
Which food is lower in Saturated fat?
Bean raw is lower in Saturated fat (difference - 4.22g)
Which food is cheaper?
Bean raw is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.