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

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What are the differences between Adzuki bean and Sunflower seed?

  • Adzuki bean is higher in Folate, and Potassium, yet Sunflower seed is 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 seed. While Adzuki bean has 1254mg of Potassium, Sunflower seed has 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 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 Potassium +94.4%
Contains less Sodium -44.4%
Contains more Calcium +18.2%
Contains more Magnesium +155.9%
Contains more Phosphorus +73.2%
Contains more Copper +64.5%
Contains more Manganese +12.7%
Contains more Selenium +1609.7%
Equal in Iron - 5.25
Equal in Zinc - 5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Potassium +94.4%
Contains less Sodium -44.4%
Contains more Calcium +18.2%
Contains more Magnesium +155.9%
Contains more Phosphorus +73.2%
Contains more Copper +64.5%
Contains more Manganese +12.7%
Contains more Selenium +1609.7%
Equal in Iron - 5.25
Equal in Zinc - 5

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 B5 +30.2%
Contains more Folate +174%
Contains more Vitamin A +194.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +225.3%
Contains more Vitamin B2 +61.4%
Contains more Vitamin B3 +216.9%
Contains more Vitamin B6 +283.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
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 B5 +30.2%
Contains more Folate +174%
Contains more Vitamin A +194.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +225.3%
Contains more Vitamin B2 +61.4%
Contains more Vitamin B3 +216.9%
Contains more Vitamin B6 +283.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +214.5%
Contains more Water +184.1%
Contains more Fats +9609.4%
Equal in Protein - 20.78
Equal in Other - 3.03
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 Carbs +214.5%
Contains more Water +184.1%
Contains more Fats +9609.4%
Equal in Protein - 20.78
Equal in Other - 3.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -95.7%
Contains more Monounsaturated Fat +36956%
Contains more Polyunsaturated fat +20375.2%
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -95.7%
Contains more Monounsaturated Fat +36956%
Contains more Polyunsaturated 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 seed
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 seed Opinion
Net carbs 50.2g 11.4g Adzuki bean
Protein 19.87g 20.78g Sunflower seed
Fats 0.53g 51.46g Sunflower seed
Carbs 62.9g 20g Adzuki bean
Calories 329kcal 584kcal Sunflower seed
Sugar 2.62g Adzuki bean
Fiber 12.7g 8.6g Adzuki bean
Calcium 66mg 78mg Sunflower seed
Iron 4.98mg 5.25mg Sunflower seed
Magnesium 127mg 325mg Sunflower seed
Phosphorus 381mg 660mg Sunflower seed
Potassium 1254mg 645mg Adzuki bean
Sodium 5mg 9mg Adzuki bean
Zinc 5.04mg 5mg Adzuki bean
Copper 1.094mg 1.8mg Sunflower seed
Manganese 1.73mg 1.95mg Sunflower seed
Selenium 3.1µg 53µg Sunflower seed
Vitamin A 17IU 50IU Sunflower seed
Vitamin A RAE 1µg 3µg Sunflower seed
Vitamin E 35.17mg Sunflower seed
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.455mg 1.48mg Sunflower seed
Vitamin B2 0.22mg 0.355mg Sunflower seed
Vitamin B3 2.63mg 8.335mg Sunflower seed
Vitamin B5 1.471mg 1.13mg Adzuki bean
Vitamin B6 0.351mg 1.345mg Sunflower seed
Folate 622µg 227µg Adzuki bean
Tryptophan 0.191mg 0.348mg Sunflower seed
Threonine 0.674mg 0.928mg Sunflower seed
Isoleucine 0.791mg 1.139mg Sunflower seed
Leucine 1.668mg 1.659mg Adzuki bean
Lysine 1.497mg 0.937mg Adzuki bean
Methionine 0.21mg 0.494mg Sunflower seed
Phenylalanine 1.052mg 1.169mg Sunflower seed
Valine 1.023mg 1.315mg Sunflower seed
Histidine 0.524mg 0.632mg Sunflower seed
Saturated Fat 0.191g 4.455g Adzuki bean
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 0.05g 18.528g Sunflower seed
Polyunsaturated fat 0.113g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean 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
71%
Adzuki bean
156%
Sunflower seed
Minerals Daily Need Coverage Score
132%
Adzuki bean
207%
Sunflower seed

Comparison summary

Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 9)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed 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 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.