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  6. Adzuki bean vs. Sunflower seeds

Adzuki bean vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the differences between Adzuki bean and Sunflower seeds?

  • Adzuki bean is higher in Folate, and Potassium, yet Sunflower seeds are higher in Selenium, Vitamin B1, Copper, Vitamin B6, Magnesium, Phosphorus, and Vitamin B3.
  • Adzuki bean's daily need coverage for Folate is 99% more.
  • Adzuki bean has 2 times more Potassium than Sunflower seeds. While Adzuki bean has 1254mg of Potassium, Sunflower seeds have only 645mg.
  • The amount of Saturated Fat in Adzuki bean is lower.

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

Infographic

Adzuki bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 more PotassiumPotassium +94.4%
Contains less SodiumSodium -44.4%
Contains more MagnesiumMagnesium +155.9%
Contains more CalciumCalcium +18.2%
Contains more CopperCopper +64.5%
Contains more PhosphorusPhosphorus +73.2%
Contains more ManganeseManganese +12.7%
Contains more SeleniumSelenium +1609.7%
~equal in Iron ~5.25mg
~equal in Zinc ~5mg

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.
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 0% 1% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin B5Vitamin B5 +30.2%
Contains more FolateFolate +174%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +194.1%
Contains more Vitamin B1Vitamin B1 +225.3%
Contains more Vitamin B2Vitamin B2 +61.4%
Contains more Vitamin B3Vitamin B3 +216.9%
Contains more Vitamin B6Vitamin B6 +283.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 CarbsCarbs +214.5%
Contains more WaterWater +184.1%
Contains more FatsFats +9609.4%
~equal in Protein ~20.78g
~equal in Other ~3.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated Fat: Sat. Fat 0.191 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 -95.7%
Contains more Mono. FatMonounsaturated Fat +36956%
Contains more Poly. FatPolyunsaturated fat +20375.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Sunflower seeds Opinion
Calories 329kcal 584kcal Sunflower seeds
Protein 19.87g 20.78g Sunflower seeds
Fats 0.53g 51.46g Sunflower seeds
Vitamin C 0mg 1.4mg Sunflower seeds
Net carbs 50.2g 11.4g Adzuki bean
Carbs 62.9g 20g Adzuki bean
Magnesium 127mg 325mg Sunflower seeds
Calcium 66mg 78mg Sunflower seeds
Potassium 1254mg 645mg Adzuki bean
Iron 4.98mg 5.25mg Sunflower seeds
Sugar 2.62g Adzuki bean
Fiber 12.7g 8.6g Adzuki bean
Copper 1.094mg 1.8mg Sunflower seeds
Zinc 5.04mg 5mg Adzuki bean
Phosphorus 381mg 660mg Sunflower seeds
Sodium 5mg 9mg Adzuki bean
Vitamin A 17IU 50IU Sunflower seeds
Vitamin A RAE 1µg 3µg Sunflower seeds
Vitamin E 35.17mg Sunflower seeds
Manganese 1.73mg 1.95mg Sunflower seeds
Selenium 3.1µg 53µg Sunflower seeds
Vitamin B1 0.455mg 1.48mg Sunflower seeds
Vitamin B2 0.22mg 0.355mg Sunflower seeds
Vitamin B3 2.63mg 8.335mg Sunflower seeds
Vitamin B5 1.471mg 1.13mg Adzuki bean
Vitamin B6 0.351mg 1.345mg Sunflower seeds
Folate 622µg 227µg Adzuki bean
Choline 55.1mg Sunflower seeds
Saturated Fat 0.191g 4.455g Adzuki bean
Monounsaturated Fat 0.05g 18.528g Sunflower seeds
Polyunsaturated fat 0.113g 23.137g Sunflower seeds
Tryptophan 0.191mg 0.348mg Sunflower seeds
Threonine 0.674mg 0.928mg Sunflower seeds
Isoleucine 0.791mg 1.139mg Sunflower seeds
Leucine 1.668mg 1.659mg Adzuki bean
Lysine 1.497mg 0.937mg Adzuki bean
Methionine 0.21mg 0.494mg Sunflower seeds
Phenylalanine 1.052mg 1.169mg Sunflower seeds
Valine 1.023mg 1.315mg Sunflower seeds
Histidine 0.524mg 0.632mg Sunflower seeds
Omega-3 - EPA 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
65%
Adzuki bean
146%
Sunflower seeds
Minerals Daily Need Coverage Score
132%
Adzuki bean
207%
Sunflower seeds

Comparison summary

Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 9)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 4.264g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.