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Cranberry bean vs Sunflower seed - In-Depth Nutrition Comparison

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A recap on differences between Cranberry bean and Sunflower seed

  • Cranberry bean 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.
  • Cranberry bean contains 3 times more Fiber than Sunflower seed. While Cranberry bean 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 vs Sunflower seed infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Equal in Iron - 5.25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry bean 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 Sunflower seed Opinion
Net carbs 35.35g 11.4g Cranberry bean
Protein 23.03g 20.78g Cranberry bean
Fats 1.23g 51.46g Sunflower seed
Carbs 60.05g 20g Cranberry bean
Calories 335kcal 584kcal Sunflower seed
Starch g g
Fructose g g
Sugar g 2.62g Cranberry bean
Fiber 24.7g 8.6g Cranberry bean
Calcium 127mg 78mg Cranberry bean
Iron 5mg 5.25mg Sunflower seed
Magnesium 156mg 325mg Sunflower seed
Phosphorus 372mg 660mg Sunflower seed
Potassium 1332mg 645mg Cranberry bean
Sodium 6mg 9mg Cranberry bean
Zinc 3.63mg 5mg Sunflower seed
Copper 0.794mg 1.8mg Sunflower seed
Vitamin A 2IU 50IU Sunflower seed
Vitamin E mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Sunflower seed
Tryptophan 0.273mg 0.348mg Sunflower seed
Threonine 0.969mg 0.928mg Cranberry bean
Isoleucine 1.017mg 1.139mg Sunflower seed
Leucine 1.838mg 1.659mg Cranberry bean
Lysine 1.58mg 0.937mg Cranberry bean
Methionine 0.346mg 0.494mg Sunflower seed
Phenylalanine 1.245mg 1.169mg Cranberry bean
Valine 1.205mg 1.315mg Sunflower seed
Histidine 0.641mg 0.632mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g g Sunflower seed
Saturated Fat 0.316g 4.455g Cranberry bean
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 Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
69
Cranberry bean
156
Sunflower seed
Mineral Summary Score
122
Cranberry bean
191
Sunflower seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
138%
Cranberry bean
125%
Sunflower seed
Carbohydrates
60%
Cranberry bean
20%
Sunflower seed
Fats
6%
Cranberry bean
238%
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
Cranberry bean is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 4.139g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cranberry bean - 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.