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  6. Black turtle bean vs. Sunflower seeds

Black turtle bean vs. Sunflower seeds — In-Depth Nutrition Comparison

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Important differences between black turtle bean and sunflower seeds

  • Black turtle bean has more folate and iron; however, sunflower seeds have more vitamin E, selenium, copper, vitamin B6, fats, vitamin B1, manganese, and vitamin B3.
  • Sunflower seeds' daily need coverage for vitamin E is 233% more.
  • Black turtle bean has 2 times more folate than sunflower seeds. Black turtle bean has 444µg of folate, while sunflower seeds have 227µg.

The food varieties used in the comparison are Beans, black turtle, mature seeds, raw and Seeds, sunflower seed kernels, dried.

Infographic

Black turtle bean vs Sunflower seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 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 CalciumCalcium +105.1%
Contains more PotassiumPotassium +132.6%
Contains more IronIron +65.7%
Contains more MagnesiumMagnesium +103.1%
Contains more CopperCopper +80%
Contains more ZincZinc +127.3%
Contains more PhosphorusPhosphorus +50%
Contains more ManganeseManganese +95%
Contains more SeleniumSelenium +1556.3%
~equal in Sodium ~9mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.2% 225% 45% 37% 54% 66% 0% 14% 333%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.7% 0% 1% 703% 370% 82% 156% 68% 310% 0% 0% 170%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +95.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16647.6%
Contains more Vitamin B1Vitamin B1 +64.4%
Contains more Vitamin B2Vitamin B2 +83.9%
Contains more Vitamin B3Vitamin B3 +326.3%
Contains more Vitamin B5Vitamin B5 +25.7%
Contains more Vitamin B6Vitamin B6 +370.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Sunflower seeds DV% diff.
Vitamin E 0.21mg 35.17mg 233%
Polyunsaturated fat 0.387g 23.137g 152%
Selenium 3.2µg 53µg 91%
Copper 1mg 1.8mg 89%
Vitamin B6 0.286mg 1.345mg 81%
Fats 0.9g 51.46g 78%
Folate 444µg 227µg 54%
Vitamin B1 0.9mg 1.48mg 48%
Monounsaturated fat 0.078g 18.528g 46%
Iron 8.7mg 5.25mg 43%
Manganese 1mg 1.95mg 41%
Vitamin B3 1.955mg 8.335mg 40%
Magnesium 160mg 325mg 39%
Phosphorus 440mg 660mg 31%
Fiber 15.5g 8.6g 28%
Potassium 1500mg 645mg 25%
Zinc 2.2mg 5mg 25%
Saturated fat 0.232g 4.455g 19%
Carbs 63.25g 20g 14%
Calories 339kcal 584kcal 12%
Vitamin B2 0.193mg 0.355mg 12%
Choline 55.1mg 10%
Calcium 160mg 78mg 8%
Vitamin B5 0.899mg 1.13mg 5%
Vitamin K 5.6µg 0µg 5%
Vitamin C 0mg 1.4mg 2%
Protein 21.25g 20.78g 1%
Protein per 100 calories 6.3g 3.6g N/A
Calories per 10 g protein 160kcal 281kcal N/A
Weight per 100 calories 29g 17g N/A
Unsaturated / Saturated Fat ratio 2 9.4 N/A
Net carbs 47.75g 11.4g N/A
Sugar 2.12g 2.62g N/A
Sodium 9mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.252mg 0.348mg 0%
Threonine 0.894mg 0.928mg 0%
Isoleucine 0.938mg 1.139mg 0%
Leucine 1.697mg 1.659mg 0%
Lysine 1.459mg 0.937mg 0%
Methionine 0.32mg 0.494mg 0%
Phenylalanine 1.149mg 1.169mg 0%
Valine 1.112mg 1.315mg 0%
Histidine 0.592mg 0.632mg 0%
Omega-3 (EPA) 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +216.3%
Contains more WaterWater +132.6%
Contains more FatsFats +5617.8%
~equal in Protein ~20.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -94.8%
Contains more Mono. FatMonounsaturated fat +23653.8%
Contains more Poly. FatPolyunsaturated fat +5878.6%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.