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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
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" chart 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%
Equal in Iron - 5.25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
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%
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 Folate +131.3%
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 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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%
Contains more Vitamin C +350%
Contains more Folate +131.3%
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%

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

All nutrients comparison - raw data values

Nutrient Bean Sunflower seed Opinion
Net carbs 47.05g 11.4g Bean
Protein 21.42g 20.78g Bean
Fats 1.23g 51.46g Sunflower seed
Carbs 62.55g 20g Bean
Calories 347kcal 584kcal Sunflower seed
Starch 34.17g g Bean
Fructose 0g g Bean
Sugar 2.11g 2.62g Bean
Fiber 15.5g 8.6g Bean
Calcium 113mg 78mg Bean
Iron 5.07mg 5.25mg Sunflower seed
Magnesium 176mg 325mg Sunflower seed
Phosphorus 411mg 660mg Sunflower seed
Potassium 1393mg 645mg Bean
Sodium 12mg 9mg Sunflower seed
Zinc 2.28mg 5mg Sunflower seed
Copper 0.893mg 1.8mg Sunflower seed
Vitamin A 0IU 50IU Sunflower seed
Vitamin E 0.21mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 1.4mg Bean
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
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 0µg Bean
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
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
Cholesterol 0mg 0mg
Trans Fat 0g g Sunflower seed
Saturated Fat 0.235g 4.455g Bean
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 Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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.

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.