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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
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.
Contains more Calcium +105.1%
Contains more Iron +65.7%
Contains more Potassium +132.6%
Contains more Magnesium +103.1%
Contains more Phosphorus +50%
Contains more Zinc +127.3%
Contains more Copper +80%
Contains more Manganese +95%
Contains more Selenium +1556.3%
Equal in Sodium - 9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +105.1%
Contains more Iron +65.7%
Contains more Potassium +132.6%
Contains more Magnesium +103.1%
Contains more Phosphorus +50%
Contains more Zinc +127.3%
Contains more Copper +80%
Contains more Manganese +95%
Contains more Selenium +1556.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Folate +95.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +194.1%
Contains more Vitamin E +16647.6%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 31% 0%
Contains more Folate +95.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +194.1%
Contains more Vitamin E +16647.6%
Contains more Vitamin C +∞%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +216.3%
Contains more Water +132.6%
Contains more Other +18.8%
Contains more Fats +5617.8%
Equal in Protein - 20.78
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 Carbs +216.3%
Contains more Water +132.6%
Contains more Other +18.8%
Contains more Fats +5617.8%
Equal in Protein - 20.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +23653.8%
Contains more Polyunsaturated fat +5878.6%
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +23653.8%
Contains more Polyunsaturated fat +5878.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Sunflower seed
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Sunflower seed Opinion
Net carbs 47.75g 11.4g Black turtle bean
Protein 21.25g 20.78g Black turtle bean
Fats 0.9g 51.46g Sunflower seed
Carbs 63.25g 20g Black turtle bean
Calories 339kcal 584kcal Sunflower seed
Sugar 2.12g 2.62g Black turtle bean
Fiber 15.5g 8.6g Black turtle bean
Calcium 160mg 78mg Black turtle bean
Iron 8.7mg 5.25mg Black turtle bean
Magnesium 160mg 325mg Sunflower seed
Phosphorus 440mg 660mg Sunflower seed
Potassium 1500mg 645mg Black turtle bean
Sodium 9mg 9mg
Zinc 2.2mg 5mg Sunflower seed
Copper 1mg 1.8mg Sunflower seed
Manganese 1mg 1.95mg Sunflower seed
Selenium 3.2µg 53µg Sunflower seed
Vitamin A 17IU 50IU Sunflower seed
Vitamin A RAE 0µg 3µg Sunflower seed
Vitamin E 0.21mg 35.17mg Sunflower seed
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.9mg 1.48mg Sunflower seed
Vitamin B2 0.193mg 0.355mg Sunflower seed
Vitamin B3 1.955mg 8.335mg Sunflower seed
Vitamin B5 0.899mg 1.13mg Sunflower seed
Vitamin B6 0.286mg 1.345mg Sunflower seed
Folate 444µg 227µg Black turtle bean
Choline 55.1mg Sunflower seed
Vitamin K 5.6µg 0µg Black turtle bean
Tryptophan 0.252mg 0.348mg Sunflower seed
Threonine 0.894mg 0.928mg Sunflower seed
Isoleucine 0.938mg 1.139mg Sunflower seed
Leucine 1.697mg 1.659mg Black turtle bean
Lysine 1.459mg 0.937mg Black turtle bean
Methionine 0.32mg 0.494mg Sunflower seed
Phenylalanine 1.149mg 1.169mg Sunflower seed
Valine 1.112mg 1.315mg Sunflower seed
Histidine 0.592mg 0.632mg Sunflower seed
Saturated Fat 0.232g 4.455g Black turtle bean
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 0.078g 18.528g Sunflower seed
Polyunsaturated fat 0.387g 23.137g Sunflower seed

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Black turtle bean
146%
Sunflower seed
Minerals Daily Need Coverage Score
135%
Black turtle bean
207%
Sunflower seed

Comparison summary

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?
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 Sodium?
?
The foods are relatively equal in Sodium (9 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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)

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 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.