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Bean vs Sunflower seed - In-Depth Nutrition Comparison

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How are Bean and Sunflower seed different?

  • Bean 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.
  • Bean contains 2 times more Folate than Sunflower seed. Bean 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 vs Sunflower seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
2
:
Contains more Calcium +44.9%
Contains more Potassium +116%
Contains more Magnesium +84.7%
Contains more Copper +101.6%
Contains more Zinc +119.3%
Contains more Phosphorus +60.6%
Contains less Sodium -25%
Equal in Iron - 5.25
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Contains more Calcium +44.9%
Contains more Potassium +116%
Contains more Magnesium +84.7%
Contains more Copper +101.6%
Contains more Zinc +119.3%
Contains more Phosphorus +60.6%
Contains less Sodium -25%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
3
:
Contains more Vitamin C +350%
Contains more Vitamin K +∞%
Contains more Folate +131.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Contains more Vitamin C +350%
Contains more Vitamin K +∞%
Contains more Folate +131.3%
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 and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
156
Sunflower seed
Mineral Summary Score
126
Bean
191
Sunflower seed

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 food.
Protein
129%
Bean
125%
Sunflower seed
Carbohydrates
63%
Bean
20%
Sunflower seed
Fats
6%
Bean
238%
Sunflower seed

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Sunflower seed
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Sunflower seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 0.51g)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 4.22g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Bean Sunflower seed Opinion
Calories 347 584 Sunflower seed
Protein 21.42 20.78 Bean
Fats 1.23 51.46 Sunflower seed
Vitamin C 6.3 1.4 Bean
Carbs 62.55 20 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 5.25 Sunflower seed
Calcium 113 78 Bean
Potassium 1393 645 Bean
Magnesium 176 325 Sunflower seed
Sugar 2.11 2.62 Bean
Fiber 15.5 8.6 Bean
Copper 0.893 1.8 Sunflower seed
Zinc 2.28 5 Sunflower seed
Starch 34.17 Bean
Phosphorus 411 660 Sunflower seed
Sodium 12 9 Sunflower seed
Vitamin A 0 50 Sunflower seed
Vitamin E 0.21 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 0.713 1.48 Sunflower seed
Vitamin B2 0.212 0.355 Sunflower seed
Vitamin B3 1.174 8.335 Sunflower seed
Vitamin B5 0.785 1.13 Sunflower seed
Vitamin B6 0.474 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 5.6 0 Bean
Folate 525 227 Bean
Trans Fat 0 Sunflower seed
Saturated Fat 0.235 4.455 Bean
Monounsaturated Fat 0.229 18.528 Sunflower seed
Polyunsaturated fat 0.407 23.137 Sunflower seed
Tryptophan 0.237 0.348 Sunflower seed
Threonine 0.81 0.928 Sunflower seed
Isoleucine 0.871 1.139 Sunflower seed
Leucine 1.558 1.659 Sunflower seed
Lysine 1.356 0.937 Bean
Methionine 0.259 0.494 Sunflower seed
Phenylalanine 1.095 1.169 Sunflower seed
Valine 0.998 1.315 Sunflower seed
Histidine 0.556 0.632 Sunflower seed
Fructose 0 Bean

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - 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.