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  6. Beans vs. Sunflower seeds

Beans vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on the differences between beans and sunflower seeds

  • Sunflower seeds are higher than beans in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, iron, folate, and vitamin B3.
  • Sunflower seeds cover your daily vitamin E needs 233% more than beans.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Beans, baked, canned, no salt added and Seeds, sunflower seed kernels, dried.

Infographic

Beans vs Sunflower seeds 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.
Beans
Beans
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains less SodiumSodium -88.9%
Contains more MagnesiumMagnesium +915.6%
Contains more CalciumCalcium +56%
Contains more PotassiumPotassium +117.9%
Contains more IronIron +1710.3%
Contains more CopperCopper +773.8%
Contains more ZincZinc +257.1%
Contains more PhosphorusPhosphorus +534.6%
Contains more SeleniumSelenium +1077.8%

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.
Beans
Beans
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +121.4%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +23346.7%
Contains more Vitamin B1Vitamin B1 +886.7%
Contains more Vitamin B2Vitamin B2 +491.7%
Contains more Vitamin B3Vitamin B3 +1838.4%
Contains more Vitamin B6Vitamin B6 +934.6%
Contains more FolateFolate +845.8%
Contains more CholineCholine +78.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Sunflower seeds DV% diff.
Vitamin E 0.15mg 35.17mg 233%
Copper 0.206mg 1.8mg 177%
Polyunsaturated fat 0.172g 23.137g 153%
Vitamin B1 0.15mg 1.48mg 111%
Vitamin B6 0.13mg 1.345mg 93%
Selenium 4.5µg 53µg 88%
Manganese 1.95mg 85%
Fats 0.4g 51.46g 79%
Phosphorus 104mg 660mg 79%
Magnesium 32mg 325mg 70%
Iron 0.29mg 5.25mg 62%
Folate 24µg 227µg 51%
Vitamin B3 0.43mg 8.335mg 49%
Monounsaturated fat 0.035g 18.528g 46%
Zinc 1.4mg 5mg 33%
Protein 4.8g 20.78g 32%
Calories 105kcal 584kcal 24%
Vitamin B5 1.13mg 23%
Vitamin B2 0.06mg 0.355mg 23%
Saturated fat 0.103g 4.455g 20%
Fiber 5.5g 8.6g 12%
Potassium 296mg 645mg 10%
Choline 30.8mg 55.1mg 4%
Calcium 50mg 78mg 3%
Vitamin C 3.1mg 1.4mg 2%
Vitamin K 0.8µg 0µg 1%
Net carbs 14.99g 11.4g N/A
Carbs 20.49g 20g 0%
Sugar 7.78g 2.62g N/A
Sodium 1mg 9mg 0%
Vitamin A 5µg 3µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 WaterWater +1434.9%
Contains more ProteinProtein +332.9%
Contains more FatsFats +12765%
Contains more OtherOther +77.2%
~equal in Carbs ~20g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
10% 40% 50%
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 -97.7%
Contains more Mono. FatMonounsaturated fat +52837.1%
Contains more Poly. FatPolyunsaturated fat +13351.7%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Sunflower seeds - 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.