Kidney beans raw vs. Sunflower seeds — In-Depth Nutrition Comparison
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Summary of differences between Kidney beans raw and Sunflower seeds
- Kidney beans raw has more Fiber, and Folate, however, Sunflower seeds are higher in Vitamin E, Copper, Selenium, Vitamin B1, Vitamin B6, Magnesium, Manganese, and Vitamin B3.
- Sunflower seeds covers your daily need of Vitamin E 233% more than Kidney beans raw.
- Kidney beans raw has 3 times more Fiber than Sunflower seeds. While Kidney beans raw has 24.9g of Fiber, Sunflower seeds have only 8.6g.
These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, raw and Seeds, sunflower seed kernels, dried.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +83.3% |
| Contains more PotassiumPotassium | +118% |
| Contains more IronIron | +56.2% |
| Contains more MagnesiumMagnesium | +132.1% |
| Contains more CopperCopper | +87.9% |
| Contains more ZincZinc | +79.2% |
| Contains more PhosphorusPhosphorus | +62.2% |
| Contains less SodiumSodium | -62.5% |
| Contains more ManganeseManganese | +91% |
| Contains more SeleniumSelenium | +1556.3% |
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.
| Contains more Vitamin CVitamin C | +221.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +73.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +15886.4% |
| Contains more Vitamin B1Vitamin B1 | +179.8% |
| Contains more Vitamin B2Vitamin B2 | +62.1% |
| Contains more Vitamin B3Vitamin B3 | +304.6% |
| Contains more Vitamin B5Vitamin B5 | +44.9% |
| Contains more Vitamin B6Vitamin B6 | +238.8% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more ProteinProtein | +13.5% |
| Contains more CarbsCarbs | +200.1% |
| Contains more WaterWater | +148.4% |
| Contains more OtherOther | +26.4% |
| Contains more FatsFats | +6100% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.12 g
Monounsaturated Fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
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 | -97.3% |
| Contains more Mono. FatMonounsaturated Fat | +28850% |
| Contains more Poly. FatPolyunsaturated fat | +4962.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 333kcal | 584kcal |
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| Protein | 23.58g | 20.78g |
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| Fats | 0.83g | 51.46g |
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| Vitamin C | 4.5mg | 1.4mg |
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| Net carbs | 35.11g | 11.4g |
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| Carbs | 60.01g | 20g |
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| Magnesium | 140mg | 325mg |
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| Calcium | 143mg | 78mg |
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| Potassium | 1406mg | 645mg |
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| Iron | 8.2mg | 5.25mg |
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| Sugar | 2.23g | 2.62g |
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| Fiber | 24.9g | 8.6g |
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| Copper | 0.958mg | 1.8mg |
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| Zinc | 2.79mg | 5mg |
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| Phosphorus | 407mg | 660mg |
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| Sodium | 24mg | 9mg |
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| Vitamin A | 0IU | 50IU |
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| Vitamin A | 0µg | 3µg |
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| Vitamin E | 0.22mg | 35.17mg |
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| Manganese | 1.021mg | 1.95mg |
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| Selenium | 3.2µg | 53µg |
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| Vitamin B1 | 0.529mg | 1.48mg |
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| Vitamin B2 | 0.219mg | 0.355mg |
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| Vitamin B3 | 2.06mg | 8.335mg |
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| Vitamin B5 | 0.78mg | 1.13mg |
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| Vitamin B6 | 0.397mg | 1.345mg |
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| Vitamin K | 19µg | 0µg |
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| Folate | 394µg | 227µg |
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| Choline | 55.1mg |
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| Saturated Fat | 0.12g | 4.455g |
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| Monounsaturated Fat | 0.064g | 18.528g |
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| Polyunsaturated fat | 0.457g | 23.137g |
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| Tryptophan | 0.279mg | 0.348mg |
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| Threonine | 0.992mg | 0.928mg |
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| Isoleucine | 1.041mg | 1.139mg |
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| Leucine | 1.882mg | 1.659mg |
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| Lysine | 1.618mg | 0.937mg |
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| Methionine | 0.355mg | 0.494mg |
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| Phenylalanine | 1.275mg | 1.169mg |
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| Valine | 1.233mg | 1.315mg |
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| Histidine | 0.656mg | 0.632mg |
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| Omega-3 - EPA | 0g | 0.014g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
56%
146%
Minerals Daily Need Coverage Score
130%
207%
Comparison summary
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Kidney beans raw is lower in Sugar (difference - 0.39g)
Which food is lower in Saturated Fat?
Kidney beans raw is lower in Saturated Fat (difference - 4.335g)
Which food is cheaper?
Kidney beans raw is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.