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% |
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 |
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