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  6. Black turtle bean vs. Sunflower seed

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

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Summary of differences between Black turtle bean and Sunflower seed

  • Black turtle bean has less Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Vitamin B3, and Zinc than Sunflower seed.
  • Sunflower seed covers your daily need of Vitamin E 229% more than Black turtle bean.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, cooked, boiled, without salt 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.
Black turtle bean
Black turtle bean
1
:
9
Sunflower seed
Sunflower seed
Contains less Sodium -66.7%
Contains more Calcium +41.8%
Contains more Iron +84.2%
Contains more Magnesium +563.3%
Contains more Phosphorus +334.2%
Contains more Potassium +49%
Contains more Zinc +557.9%
Contains more Copper +569.1%
Contains more Manganese +496.3%
Contains more Selenium +4316.7%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains less Sodium -66.7%
Contains more Calcium +41.8%
Contains more Iron +84.2%
Contains more Magnesium +563.3%
Contains more Phosphorus +334.2%
Contains more Potassium +49%
Contains more Zinc +557.9%
Contains more Copper +569.1%
Contains more Manganese +496.3%
Contains more Selenium +4316.7%

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.
Black turtle bean
Black turtle bean
1
:
9
Sunflower seed
Sunflower seed
Contains more Vitamin K +∞%
Contains more Vitamin A +733.3%
Contains more Vitamin E +3942.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +557.8%
Contains more Vitamin B2 +533.9%
Contains more Vitamin B3 +1481.6%
Contains more Vitamin B5 +334.6%
Contains more Vitamin B6 +1646.8%
Contains more Folate +164%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin K +∞%
Contains more Vitamin A +733.3%
Contains more Vitamin E +3942.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +557.8%
Contains more Vitamin B2 +533.9%
Contains more Vitamin B3 +1481.6%
Contains more Vitamin B5 +334.6%
Contains more Vitamin B6 +1646.8%
Contains more Folate +164%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
2
:
3
Sunflower seed
Sunflower seed
Contains more Carbs +21.8%
Contains more Water +1289.9%
Contains more Protein +154%
Contains more Fats +14602.9%
Contains more Other +119.6%
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Sunflower seed
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 +21.8%
Contains more Water +1289.9%
Contains more Protein +154%
Contains more Fats +14602.9%
Contains more Other +119.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
2
Sunflower seed
Sunflower seed
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +61660%
Contains more Polyunsaturated fat +15428.2%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +61660%
Contains more Polyunsaturated fat +15428.2%

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 Sodium ok
Lower in Saturated Fat ok
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 16.05g 11.4g Black turtle bean
Protein 8.18g 20.78g Sunflower seed
Fats 0.35g 51.46g Sunflower seed
Carbs 24.35g 20g Black turtle bean
Calories 130kcal 584kcal Sunflower seed
Sugar 0.32g 2.62g Black turtle bean
Fiber 8.3g 8.6g Sunflower seed
Calcium 55mg 78mg Sunflower seed
Iron 2.85mg 5.25mg Sunflower seed
Magnesium 49mg 325mg Sunflower seed
Phosphorus 152mg 660mg Sunflower seed
Potassium 433mg 645mg Sunflower seed
Sodium 3mg 9mg Black turtle bean
Zinc 0.76mg 5mg Sunflower seed
Copper 0.269mg 1.8mg Sunflower seed
Manganese 0.327mg 1.95mg Sunflower seed
Selenium 1.2µg 53µg Sunflower seed
Vitamin A 6IU 50IU Sunflower seed
Vitamin A RAE 0µg 3µg Sunflower seed
Vitamin E 0.87mg 35.17mg Sunflower seed
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.225mg 1.48mg Sunflower seed
Vitamin B2 0.056mg 0.355mg Sunflower seed
Vitamin B3 0.527mg 8.335mg Sunflower seed
Vitamin B5 0.26mg 1.13mg Sunflower seed
Vitamin B6 0.077mg 1.345mg Sunflower seed
Folate 86µg 227µg Sunflower seed
Vitamin K 3.3µg 0µg Black turtle bean
Tryptophan 0.097mg 0.348mg Sunflower seed
Threonine 0.344mg 0.928mg Sunflower seed
Isoleucine 0.361mg 1.139mg Sunflower seed
Leucine 0.653mg 1.659mg Sunflower seed
Lysine 0.562mg 0.937mg Sunflower seed
Methionine 0.123mg 0.494mg Sunflower seed
Phenylalanine 0.442mg 1.169mg Sunflower seed
Valine 0.428mg 1.315mg Sunflower seed
Histidine 0.228mg 0.632mg Sunflower seed
Saturated Fat 0.089g 4.455g Black turtle bean
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 0.03g 18.528g Sunflower seed
Polyunsaturated fat 0.149g 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

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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
17%
Black turtle bean
156%
Sunflower seed
Minerals Daily Need Coverage Score
42%
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 - 2.3g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 4.366g)
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/175187/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.