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

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A recap on differences between Cranberry bean raw and Sunflower seeds

  • Cranberry bean raw is higher in Folate, and Fiber, yet Sunflower seeds are higher in Copper, Vitamin B6, Selenium, Vitamin B1, Manganese, Vitamin B3, Phosphorus, and Magnesium.
  • Sunflower seeds covers your daily Copper needs 112% more than Cranberry bean raw.
  • Cranberry bean raw contains 3 times more Fiber than Sunflower seeds. While Cranberry bean raw contains 24.7g of Fiber, Sunflower seeds contain 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 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +62.8%
Contains more PotassiumPotassium +106.5%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +108.3%
Contains more CopperCopper +126.7%
Contains more ZincZinc +37.7%
Contains more PhosphorusPhosphorus +77.4%
Contains more ManganeseManganese +112%
Contains more SeleniumSelenium +317.3%
~equal in Iron ~5.25mg

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% 0.12% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 FolateFolate +166.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2400%
Contains more Vitamin B1Vitamin B1 +98.1%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +472.9%
Contains more Vitamin B5Vitamin B5 +51.1%
Contains more Vitamin B6Vitamin B6 +335.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +200.3%
Contains more WaterWater +161.9%
Contains more FatsFats +4083.7%
~equal in Protein ~20.78g
~equal in Other ~3.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.316 g
Monounsaturated Fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -92.9%
Contains more Mono. FatMonounsaturated Fat +17379.2%
Contains more Poly. FatPolyunsaturated 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 seeds
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 seeds Opinion
Calories 335kcal 584kcal Sunflower seeds
Protein 23.03g 20.78g Cranberry bean raw
Fats 1.23g 51.46g Sunflower seeds
Vitamin C 0mg 1.4mg Sunflower seeds
Net carbs 35.35g 11.4g Cranberry bean raw
Carbs 60.05g 20g Cranberry bean raw
Magnesium 156mg 325mg Sunflower seeds
Calcium 127mg 78mg Cranberry bean raw
Potassium 1332mg 645mg Cranberry bean raw
Iron 5mg 5.25mg Sunflower seeds
Sugar 2.62g Cranberry bean raw
Fiber 24.7g 8.6g Cranberry bean raw
Copper 0.794mg 1.8mg Sunflower seeds
Zinc 3.63mg 5mg Sunflower seeds
Phosphorus 372mg 660mg Sunflower seeds
Sodium 6mg 9mg Cranberry bean raw
Vitamin A 2IU 50IU Sunflower seeds
Vitamin A RAE 0µg 3µg Sunflower seeds
Vitamin E 35.17mg Sunflower seeds
Manganese 0.92mg 1.95mg Sunflower seeds
Selenium 12.7µg 53µg Sunflower seeds
Vitamin B1 0.747mg 1.48mg Sunflower seeds
Vitamin B2 0.213mg 0.355mg Sunflower seeds
Vitamin B3 1.455mg 8.335mg Sunflower seeds
Vitamin B5 0.748mg 1.13mg Sunflower seeds
Vitamin B6 0.309mg 1.345mg Sunflower seeds
Folate 604µg 227µg Cranberry bean raw
Choline 55.1mg Sunflower seeds
Saturated Fat 0.316g 4.455g Cranberry bean raw
Monounsaturated Fat 0.106g 18.528g Sunflower seeds
Polyunsaturated fat 0.527g 23.137g Sunflower seeds
Tryptophan 0.273mg 0.348mg Sunflower seeds
Threonine 0.969mg 0.928mg Cranberry bean raw
Isoleucine 1.017mg 1.139mg Sunflower seeds
Leucine 1.838mg 1.659mg Cranberry bean raw
Lysine 1.58mg 0.937mg Cranberry bean raw
Methionine 0.346mg 0.494mg Sunflower seeds
Phenylalanine 1.245mg 1.169mg Cranberry bean raw
Valine 1.205mg 1.315mg Sunflower seeds
Histidine 0.641mg 0.632mg Cranberry bean raw
Omega-3 - EPA 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
64%
Cranberry bean raw
146%
Sunflower seeds
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
207%
Sunflower seeds

Comparison summary

Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 15)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.8)
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?
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 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.