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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
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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 Potassium +94.4%
Contains less Sodium -44.4%
Contains more Calcium +18.2%
Contains more Magnesium +155.9%
Contains more Copper +64.5%
Contains more Phosphorus +73.2%
Equal in Iron - 5.25
Equal in Zinc - 5
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Contains more Potassium +94.4%
Contains less Sodium -44.4%
Contains more Calcium +18.2%
Contains more Magnesium +155.9%
Contains more Copper +64.5%
Contains more Phosphorus +73.2%
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" chart 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 C +∞%
Contains more Vitamin A +194.1%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Contains more Vitamin B5 +30.2%
Contains more Folate +174%
Contains more Vitamin C +∞%
Contains more Vitamin A +194.1%
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 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
71
Adzuki bean
156
Sunflower seed
Mineral Summary Score
134
Adzuki 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
119%
Adzuki bean
125%
Sunflower seed
Carbohydrates
63%
Adzuki bean
20%
Sunflower seed
Fats
2%
Adzuki bean
238%
Sunflower seed

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.
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Sunflower seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 6)
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)

All nutrients comparison - raw data values

Nutrient Adzuki bean Sunflower seed Opinion
Calories 329 584 Sunflower seed
Protein 19.87 20.78 Sunflower seed
Fats 0.53 51.46 Sunflower seed
Vitamin C 0 1.4 Sunflower seed
Carbs 62.9 20 Adzuki bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.98 5.25 Sunflower seed
Calcium 66 78 Sunflower seed
Potassium 1254 645 Adzuki bean
Magnesium 127 325 Sunflower seed
Sugar 2.62 Adzuki bean
Fiber 12.7 8.6 Adzuki bean
Copper 1.094 1.8 Sunflower seed
Zinc 5.04 5 Adzuki bean
Starch
Phosphorus 381 660 Sunflower seed
Sodium 5 9 Adzuki bean
Vitamin A 17 50 Sunflower seed
Vitamin E 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 0.455 1.48 Sunflower seed
Vitamin B2 0.22 0.355 Sunflower seed
Vitamin B3 2.63 8.335 Sunflower seed
Vitamin B5 1.471 1.13 Adzuki bean
Vitamin B6 0.351 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 Sunflower seed
Folate 622 227 Adzuki bean
Trans Fat 0 Sunflower seed
Saturated Fat 0.191 4.455 Adzuki bean
Monounsaturated Fat 0.05 18.528 Sunflower seed
Polyunsaturated fat 0.113 23.137 Sunflower seed
Tryptophan 0.191 0.348 Sunflower seed
Threonine 0.674 0.928 Sunflower seed
Isoleucine 0.791 1.139 Sunflower seed
Leucine 1.668 1.659 Adzuki bean
Lysine 1.497 0.937 Adzuki bean
Methionine 0.21 0.494 Sunflower seed
Phenylalanine 1.052 1.169 Sunflower seed
Valine 1.023 1.315 Sunflower seed
Histidine 0.524 0.632 Sunflower seed
Fructose

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. 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.