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  6. Baked beans vs. Sunflower seeds

Baked beans vs. Sunflower seeds — In-Depth Nutrition Comparison

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Differences between baked beans and sunflower seeds

  • Baked beans contain less copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, vitamin B3, folate, and iron than sunflower seeds.
  • Sunflower seeds' daily need coverage for copper is 182% higher.
  • Sunflower seeds have a lower glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of baked beans is 40.

The food types used in this comparison are Beans, baked, home prepared and Seeds, sunflower seed kernels, dried.

Infographic

Baked beans vs Sunflower seeds 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" 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 MagnesiumMagnesium +655.8%
Contains more CalciumCalcium +27.9%
Contains more PotassiumPotassium +80.2%
Contains more IronIron +163.8%
Contains more CopperCopper +1032.1%
Contains more ZincZinc +584.9%
Contains more PhosphorusPhosphorus +505.5%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +664.7%
Contains more SeleniumSelenium +829.8%

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.
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 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 +27.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +988.2%
Contains more Vitamin B2Vitamin B2 +624.5%
Contains more Vitamin B3Vitamin B3 +1942.9%
Contains more Vitamin B5Vitamin B5 +629%
Contains more Vitamin B6Vitamin B6 +1394.4%
Contains more FolateFolate +372.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.159mg 1.8mg 182%
Polyunsaturated fat 0.74g 23.137g 149%
Vitamin B1 0.136mg 1.48mg 112%
Vitamin B6 0.09mg 1.345mg 97%
Selenium 5.7µg 53µg 86%
Phosphorus 109mg 660mg 79%
Manganese 0.255mg 1.95mg 74%
Fats 5.15g 51.46g 71%
Magnesium 43mg 325mg 67%
Vitamin B3 0.408mg 8.335mg 50%
Folate 48µg 227µg 45%
Iron 1.99mg 5.25mg 41%
Monounsaturated fat 2.133g 18.528g 41%
Zinc 0.73mg 5mg 39%
Protein 5.54g 20.78g 30%
Vitamin B2 0.049mg 0.355mg 24%
Calories 155kcal 584kcal 21%
Vitamin B5 0.155mg 1.13mg 20%
Sodium 422mg 9mg 18%
Fiber 5.5g 8.6g 12%
Saturated fat 1.948g 4.455g 11%
Choline 55.1mg 10%
Potassium 358mg 645mg 8%
Calcium 61mg 78mg 2%
Cholesterol 5mg 0mg 2%
Carbs 21.63g 20g 1%
Vitamin C 1.1mg 1.4mg 0%
Net carbs 16.13g 11.4g N/A
Sugar 2.62g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.067mg 0.348mg 0%
Threonine 0.228mg 0.928mg 0%
Isoleucine 0.242mg 1.139mg 0%
Leucine 0.428mg 1.659mg 0%
Lysine 0.379mg 0.937mg 0%
Methionine 0.086mg 0.494mg 0%
Phenylalanine 0.287mg 1.169mg 0%
Valine 0.282mg 1.315mg 0%
Histidine 0.153mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +1277.8%
Contains more ProteinProtein +275.1%
Contains more FatsFats +899.2%
Contains more OtherOther +20.7%
~equal in Carbs ~20g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 -56.3%
Contains more Mono. FatMonounsaturated fat +768.6%
Contains more Poly. FatPolyunsaturated fat +3026.6%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.