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  6. Broad bean raw vs. Sunflower seeds

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

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How are broad bean raw and sunflower seeds different?

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, manganese, iron, and vitamin B3 than broad bean raw.
  • Daily need coverage for vitamin E for sunflower seeds is 227% higher.
  • Sunflower seeds have a lower glycemic index (20) than broad bean raw (79).

Beans, fava, in pod, raw and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 MagnesiumMagnesium +884.8%
Contains more CalciumCalcium +110.8%
Contains more PotassiumPotassium +94.3%
Contains more IronIron +238.7%
Contains more CopperCopper +347.8%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +411.6%
Contains less SodiumSodium -64%
Contains more ManganeseManganese +195%
Contains more SeleniumSelenium +6525%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +164.3%
Contains more Vitamin AVitamin A +466.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +2931.9%
Contains more Vitamin B1Vitamin B1 +1012.8%
Contains more Vitamin B2Vitamin B2 +22.4%
Contains more Vitamin B3Vitamin B3 +270.6%
Contains more Vitamin B5Vitamin B5 +402.2%
Contains more Vitamin B6Vitamin B6 +1193.3%
Contains more FolateFolate +53.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Sunflower seeds DV% diff.
Vitamin E 1.16mg 35.17mg 227%
Copper 0.402mg 1.8mg 155%
Polyunsaturated fat 0.342g 23.137g 152%
Vitamin B1 0.133mg 1.48mg 112%
Vitamin B6 0.104mg 1.345mg 95%
Selenium 0.8µg 53µg 95%
Fats 0.73g 51.46g 78%
Phosphorus 129mg 660mg 76%
Magnesium 33mg 325mg 70%
Manganese 0.661mg 1.95mg 56%
Monounsaturated fat 0.104g 18.528g 46%
Iron 1.55mg 5.25mg 46%
Vitamin B3 2.249mg 8.335mg 38%
Zinc 1mg 5mg 36%
Vitamin K 40.9µg 0µg 34%
Protein 7.92g 20.78g 26%
Calories 88kcal 584kcal 25%
Folate 148µg 227µg 20%
Saturated fat 0.118g 4.455g 20%
Vitamin B5 0.225mg 1.13mg 18%
Choline 55.1mg 10%
Potassium 332mg 645mg 9%
Vitamin B2 0.29mg 0.355mg 5%
Fiber 7.5g 8.6g 4%
Calcium 37mg 78mg 4%
Vitamin C 3.7mg 1.4mg 3%
Vitamin A 17µg 3µg 2%
Sodium 25mg 9mg 1%
Carbs 17.63g 20g 1%
Net carbs 10.13g 11.4g N/A
Sugar 9.21g 2.62g N/A
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 WaterWater +1434.9%
Contains more ProteinProtein +162.4%
Contains more FatsFats +6949.3%
Contains more CarbsCarbs +13.4%
Contains more OtherOther +170.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -97.4%
Contains more Mono. FatMonounsaturated fat +17715.4%
Contains more Poly. FatPolyunsaturated fat +6665.2%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.