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  6. Adzuki bean vs. Sunflower seeds

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

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How are adzuki bean and sunflower seeds different?

  • Sunflower seeds are higher than adzuki bean in copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, manganese, vitamin B3, iron, and zinc.
  • Sunflower seeds cover your daily need for copper, 167% more than adzuki bean.

Beans, adzuki, mature seeds, cooked, boiled, without salt and Seeds, sunflower seed kernels, dried types were used 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 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
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 -11.1%
Contains more MagnesiumMagnesium +525%
Contains more CalciumCalcium +178.6%
Contains more PotassiumPotassium +21.2%
Contains more IronIron +162.5%
Contains more CopperCopper +504%
Contains more ZincZinc +182.5%
Contains more PhosphorusPhosphorus +292.9%
Contains more ManganeseManganese +240.3%
Contains more SeleniumSelenium +4316.7%

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% 0% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 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% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1187%
Contains more Vitamin B2Vitamin B2 +454.7%
Contains more Vitamin B3Vitamin B3 +1062.5%
Contains more Vitamin B5Vitamin B5 +162.8%
Contains more Vitamin B6Vitamin B6 +1301%
Contains more FolateFolate +87.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.298mg 1.8mg 167%
Polyunsaturated fat 0.021g 23.137g 154%
Vitamin B1 0.115mg 1.48mg 114%
Vitamin B6 0.096mg 1.345mg 96%
Selenium 1.2µg 53µg 94%
Fats 0.1g 51.46g 79%
Phosphorus 168mg 660mg 70%
Magnesium 52mg 325mg 65%
Manganese 0.573mg 1.95mg 60%
Vitamin B3 0.717mg 8.335mg 48%
Monounsaturated fat 0.009g 18.528g 46%
Iron 2mg 5.25mg 41%
Zinc 1.77mg 5mg 29%
Folate 121µg 227µg 27%
Protein 7.52g 20.78g 27%
Calories 128kcal 584kcal 23%
Vitamin B2 0.064mg 0.355mg 22%
Saturated fat 0.036g 4.455g 20%
Vitamin B5 0.43mg 1.13mg 14%
Choline 55.1mg 10%
Fiber 7.3g 8.6g 5%
Calcium 28mg 78mg 5%
Potassium 532mg 645mg 3%
Vitamin C 0mg 1.4mg 2%
Carbs 24.77g 20g 2%
Net carbs 17.47g 11.4g N/A
Sugar 2.62g N/A
Sodium 8mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.072mg 0.348mg 0%
Threonine 0.255mg 0.928mg 0%
Isoleucine 0.3mg 1.139mg 0%
Leucine 0.632mg 1.659mg 0%
Lysine 0.567mg 0.937mg 0%
Methionine 0.079mg 0.494mg 0%
Phenylalanine 0.398mg 1.169mg 0%
Valine 0.387mg 1.315mg 0%
Histidine 0.198mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 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 +23.9%
Contains more WaterWater +1301.5%
Contains more ProteinProtein +176.3%
Contains more FatsFats +51360%
Contains more OtherOther +129.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 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 -99.2%
Contains more Mono. FatMonounsaturated fat +205766.7%
Contains more Poly. FatPolyunsaturated fat +110076.2%

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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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.