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  6. Cranberry bean raw vs. Sunflower seed

Cranberry bean raw vs. Sunflower seed — In-Depth Nutrition Comparison

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A recap on differences between Cranberry bean raw and Sunflower seed

  • Cranberry bean raw is higher in Folate, and Fiber, yet Sunflower seed is higher in Copper, Vitamin B6, Selenium, Vitamin B1, Manganese, Vitamin B3, Phosphorus, and Magnesium.
  • Sunflower seed covers your daily Copper needs 112% more than Cranberry bean raw.
  • Cranberry bean raw contains 3 times more Fiber than Sunflower seed. While Cranberry bean raw contains 24.7g of Fiber, Sunflower seed contains only 8.6g.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Seeds, sunflower seed kernels, dried.

Infographic

Cranberry bean raw 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.
Cranberry bean raw
Cranberry bean raw
3
:
7
Sunflower seed
Sunflower seed
Contains more Calcium +62.8%
Contains more Potassium +106.5%
Contains less Sodium -33.3%
Contains more Magnesium +108.3%
Contains more Phosphorus +77.4%
Contains more Zinc +37.7%
Contains more Copper +126.7%
Contains more Manganese +112%
Contains more Selenium +317.3%
Equal in Iron - 5.25
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +62.8%
Contains more Potassium +106.5%
Contains less Sodium -33.3%
Contains more Magnesium +108.3%
Contains more Phosphorus +77.4%
Contains more Zinc +37.7%
Contains more Copper +126.7%
Contains more Manganese +112%
Contains more Selenium +317.3%
Equal in Iron - 5.25

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.
Cranberry bean raw
Cranberry bean raw
1
:
9
Sunflower seed
Sunflower seed
Contains more Folate +166.1%
Contains more Vitamin A +2400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +98.1%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +472.9%
Contains more Vitamin B5 +51.1%
Contains more Vitamin B6 +335.3%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
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 Folate +166.1%
Contains more Vitamin A +2400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +98.1%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +472.9%
Contains more Vitamin B5 +51.1%
Contains more Vitamin B6 +335.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
4
:
1
Sunflower seed
Sunflower seed
Contains more Protein +10.8%
Contains more Carbs +200.3%
Contains more Water +161.9%
Contains more Fats +4083.7%
Equal in Protein - 20.78
Equal in Other - 3.03
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 Protein +10.8%
Contains more Carbs +200.3%
Contains more Water +161.9%
Contains more Fats +4083.7%
Equal in Protein - 20.78
Equal in Other - 3.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
1
:
2
Sunflower seed
Sunflower seed
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +17379.2%
Contains more Polyunsaturated fat +4290.3%
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 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 -92.9%
Contains more Monounsaturated Fat +17379.2%
Contains more Polyunsaturated fat +4290.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry bean raw Sunflower seed
Lower in Glycemic Index ok
Lower in price ok
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

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Sunflower seed Opinion
Net carbs 35.35g 11.4g Cranberry bean raw
Protein 23.03g 20.78g Cranberry bean raw
Fats 1.23g 51.46g Sunflower seed
Carbs 60.05g 20g Cranberry bean raw
Calories 335kcal 584kcal Sunflower seed
Sugar 2.62g Cranberry bean raw
Fiber 24.7g 8.6g Cranberry bean raw
Calcium 127mg 78mg Cranberry bean raw
Iron 5mg 5.25mg Sunflower seed
Magnesium 156mg 325mg Sunflower seed
Phosphorus 372mg 660mg Sunflower seed
Potassium 1332mg 645mg Cranberry bean raw
Sodium 6mg 9mg Cranberry bean raw
Zinc 3.63mg 5mg Sunflower seed
Copper 0.794mg 1.8mg Sunflower seed
Manganese 0.92mg 1.95mg Sunflower seed
Selenium 12.7µg 53µg Sunflower seed
Vitamin A 2IU 50IU Sunflower seed
Vitamin A RAE 0µg 3µg Sunflower seed
Vitamin E 35.17mg Sunflower seed
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.747mg 1.48mg Sunflower seed
Vitamin B2 0.213mg 0.355mg Sunflower seed
Vitamin B3 1.455mg 8.335mg Sunflower seed
Vitamin B5 0.748mg 1.13mg Sunflower seed
Vitamin B6 0.309mg 1.345mg Sunflower seed
Folate 604µg 227µg Cranberry bean raw
Tryptophan 0.273mg 0.348mg Sunflower seed
Threonine 0.969mg 0.928mg Cranberry bean raw
Isoleucine 1.017mg 1.139mg Sunflower seed
Leucine 1.838mg 1.659mg Cranberry bean raw
Lysine 1.58mg 0.937mg Cranberry bean raw
Methionine 0.346mg 0.494mg Sunflower seed
Phenylalanine 1.245mg 1.169mg Cranberry bean raw
Valine 1.205mg 1.315mg Sunflower seed
Histidine 0.641mg 0.632mg Cranberry bean raw
Saturated Fat 0.316g 4.455g Cranberry bean raw
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 0.106g 18.528g Sunflower seed
Polyunsaturated fat 0.527g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
69%
Cranberry bean raw
156%
Sunflower seed
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
207%
Sunflower seed

Comparison summary

Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 15)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.8)
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?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 4.139g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.