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Black turtle bean vs Sunflower seed - In-Depth Nutrition Comparison

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Important differences between Black turtle bean and Sunflower seed

  • Black turtle bean has more Folate, and Iron, however Sunflower seed has more Vitamin E , Selenium, Copper, Vitamin B6, Vitamin B1, Manganese, Vitamin B3, and Magnesium.
  • Sunflower seed's daily need coverage for Vitamin E is 233% more.
  • Black turtle bean has 2 times more Folate than Sunflower seed. Black turtle bean has 444µg of Folate, while Sunflower seed has 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 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 Iron +65.7%
Contains more Calcium +105.1%
Contains more Potassium +132.6%
Contains more Magnesium +103.1%
Contains more Copper +80%
Contains more Zinc +127.3%
Contains more Phosphorus +50%
Equal in Sodium - 9
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Contains more Iron +65.7%
Contains more Calcium +105.1%
Contains more Potassium +132.6%
Contains more Magnesium +103.1%
Contains more Copper +80%
Contains more Zinc +127.3%
Contains more Phosphorus +50%
Equal in Sodium - 9

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 K +∞%
Contains more Folate +95.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +194.1%
Contains more Vitamin E +16647.6%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B2 +83.9%
Contains more Vitamin B3 +326.3%
Contains more Vitamin B5 +25.7%
Contains more Vitamin B6 +370.3%
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% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
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 K +∞%
Contains more Folate +95.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +194.1%
Contains more Vitamin E +16647.6%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B2 +83.9%
Contains more Vitamin B3 +326.3%
Contains more Vitamin B5 +25.7%
Contains more Vitamin B6 +370.3%

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
65
Black turtle bean
156
Sunflower seed
Mineral Summary Score
150
Black turtle 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
128%
Black turtle bean
125%
Sunflower seed
Carbohydrates
63%
Black turtle bean
20%
Sunflower seed
Fats
4%
Black turtle 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.
Black turtle bean Sunflower seed
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 4.223g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (9 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (20)
Which food is cheaper?
?
The foods are relatively equal in price ($1.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Black turtle bean Sunflower seed Opinion
Calories 339 584 Sunflower seed
Protein 21.25 20.78 Black turtle bean
Fats 0.9 51.46 Sunflower seed
Vitamin C 0 1.4 Sunflower seed
Carbs 63.25 20 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 5.25 Black turtle bean
Calcium 160 78 Black turtle bean
Potassium 1500 645 Black turtle bean
Magnesium 160 325 Sunflower seed
Sugar 2.12 2.62 Black turtle bean
Fiber 15.5 8.6 Black turtle bean
Copper 1 1.8 Sunflower seed
Zinc 2.2 5 Sunflower seed
Starch
Phosphorus 440 660 Sunflower seed
Sodium 9 9
Vitamin A 17 50 Sunflower seed
Vitamin E 0.21 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 0.9 1.48 Sunflower seed
Vitamin B2 0.193 0.355 Sunflower seed
Vitamin B3 1.955 8.335 Sunflower seed
Vitamin B5 0.899 1.13 Sunflower seed
Vitamin B6 0.286 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 5.6 0 Black turtle bean
Folate 444 227 Black turtle bean
Trans Fat 0 Sunflower seed
Saturated Fat 0.232 4.455 Black turtle bean
Monounsaturated Fat 0.078 18.528 Sunflower seed
Polyunsaturated fat 0.387 23.137 Sunflower seed
Tryptophan 0.252 0.348 Sunflower seed
Threonine 0.894 0.928 Sunflower seed
Isoleucine 0.938 1.139 Sunflower seed
Leucine 1.697 1.659 Black turtle bean
Lysine 1.459 0.937 Black turtle bean
Methionine 0.32 0.494 Sunflower seed
Phenylalanine 1.149 1.169 Sunflower seed
Valine 1.112 1.315 Sunflower seed
Histidine 0.592 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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.