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Bean raw vs. Sunflower seed — In-Depth Nutrition Comparison

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How are Bean raw and Sunflower seed different?

  • Bean raw is richer in Folate, while Sunflower seed is higher in Vitamin E , Copper, Vitamin B6, Vitamin B1, Selenium, Vitamin B3, Phosphorus, Magnesium, and Manganese.
  • Sunflower seed covers your daily need of Vitamin E 233% more than Bean raw.
  • Bean raw contains 2 times more Folate than Sunflower seed. Bean raw contains 525µg of Folate, while Sunflower seed contains 227µg.

Beans, pinto, mature seeds, raw and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Bean raw vs Sunflower seed 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.
Contains more Calcium +44.9%
Contains more Potassium +116%
Contains more Magnesium +84.7%
Contains more Phosphorus +60.6%
Contains less Sodium -25%
Contains more Zinc +119.3%
Contains more Copper +101.6%
Contains more Manganese +69.9%
Contains more Selenium +90%
Equal in Iron - 5.25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +44.9%
Contains more Potassium +116%
Contains more Magnesium +84.7%
Contains more Phosphorus +60.6%
Contains less Sodium -25%
Contains more Zinc +119.3%
Contains more Copper +101.6%
Contains more Manganese +69.9%
Contains more Selenium +90%
Equal in Iron - 5.25

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 C +350%
Contains more Folate +131.3%
Contains more Choline +20.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +16647.6%
Contains more Vitamin B1 +107.6%
Contains more Vitamin B2 +67.5%
Contains more Vitamin B3 +610%
Contains more Vitamin B5 +43.9%
Contains more Vitamin B6 +183.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 31% 0%
Contains more Vitamin C +350%
Contains more Folate +131.3%
Contains more Choline +20.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +16647.6%
Contains more Vitamin B1 +107.6%
Contains more Vitamin B2 +67.5%
Contains more Vitamin B3 +610%
Contains more Vitamin B5 +43.9%
Contains more Vitamin B6 +183.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +212.8%
Contains more Water +139.5%
Contains more Other +14.5%
Contains more Fats +4083.7%
Equal in Protein - 20.78
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more Carbs +212.8%
Contains more Water +139.5%
Contains more Other +14.5%
Contains more Fats +4083.7%
Equal in Protein - 20.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -94.7%
Contains more Monounsaturated Fat +7990.8%
Contains more Polyunsaturated fat +5584.8%
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -94.7%
Contains more Monounsaturated Fat +7990.8%
Contains more Polyunsaturated fat +5584.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Sucrose +26.3%
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Sucrose +26.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Sunflower seed
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean raw Sunflower seed Opinion
Net carbs 47.05g 11.4g Bean raw
Protein 21.42g 20.78g Bean raw
Fats 1.23g 51.46g Sunflower seed
Carbs 62.55g 20g Bean raw
Calories 347kcal 584kcal Sunflower seed
Starch 34.17g Bean raw
Sugar 2.11g 2.62g Bean raw
Fiber 15.5g 8.6g Bean raw
Calcium 113mg 78mg Bean raw
Iron 5.07mg 5.25mg Sunflower seed
Magnesium 176mg 325mg Sunflower seed
Phosphorus 411mg 660mg Sunflower seed
Potassium 1393mg 645mg Bean raw
Sodium 12mg 9mg Sunflower seed
Zinc 2.28mg 5mg Sunflower seed
Copper 0.893mg 1.8mg Sunflower seed
Manganese 1.148mg 1.95mg Sunflower seed
Selenium 27.9µg 53µg Sunflower seed
Vitamin A 0IU 50IU Sunflower seed
Vitamin A RAE 0µg 3µg Sunflower seed
Vitamin E 0.21mg 35.17mg Sunflower seed
Vitamin C 6.3mg 1.4mg Bean raw
Vitamin B1 0.713mg 1.48mg Sunflower seed
Vitamin B2 0.212mg 0.355mg Sunflower seed
Vitamin B3 1.174mg 8.335mg Sunflower seed
Vitamin B5 0.785mg 1.13mg Sunflower seed
Vitamin B6 0.474mg 1.345mg Sunflower seed
Folate 525µg 227µg Bean raw
Choline 66.2mg 55.1mg Bean raw
Vitamin K 5.6µg 0µg Bean raw
Tryptophan 0.237mg 0.348mg Sunflower seed
Threonine 0.81mg 0.928mg Sunflower seed
Isoleucine 0.871mg 1.139mg Sunflower seed
Leucine 1.558mg 1.659mg Sunflower seed
Lysine 1.356mg 0.937mg Bean raw
Methionine 0.259mg 0.494mg Sunflower seed
Phenylalanine 1.095mg 1.169mg Sunflower seed
Valine 0.998mg 1.315mg Sunflower seed
Histidine 0.556mg 0.632mg Sunflower seed
Saturated Fat 0.235g 4.455g Bean raw
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 0.229g 18.528g Sunflower seed
Polyunsaturated fat 0.407g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Bean raw
146%
Sunflower seed
Minerals Daily Need Coverage Score
131%
Bean raw
207%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 0.51g)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 4.22g)
Which food is cheaper?
Bean raw
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.

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.