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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 has more Vitamin E, Selenium, Copper, Vitamin B6, Vitamin B1, Manganese, Vitamin B3, and Magnesium.
  • 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

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 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

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 0% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +95.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +194.1%
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

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 OtherOther +18.8%
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%

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 seeds
Rich in minerals ok
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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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 seeds
Minerals Daily Need Coverage Score
135%
Black turtle bean
207%
Sunflower seeds

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds 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)

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.