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Kidney bean vs Sunflower seed - In-Depth Nutrition Comparison

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Summary of differences between Kidney bean and Sunflower seed

  • Kidney bean has more Fiber, and Folate, however Sunflower seed is higher in Vitamin E , Copper, Selenium, Vitamin B1, Vitamin B6, Magnesium, Manganese, and Vitamin B3.
  • Sunflower seed covers your daily need of Vitamin E 233% more than Kidney bean.
  • Kidney bean has 3 times more Fiber than Sunflower seed. While Kidney bean has 24.9g of Fiber, Sunflower seed has 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.

Infographic

Kidney bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
3
:
5
Sunflower seed
Sunflower seed
Contains more Calcium +83.3%
Contains more Iron +56.2%
Contains more Potassium +118%
Contains more Magnesium +132.1%
Contains more Phosphorus +62.2%
Contains less Sodium -62.5%
Contains more Zinc +79.2%
Contains more Copper +87.9%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Calcium +83.3%
Contains more Iron +56.2%
Contains more Potassium +118%
Contains more Magnesium +132.1%
Contains more Phosphorus +62.2%
Contains less Sodium -62.5%
Contains more Zinc +79.2%
Contains more Copper +87.9%

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
Kidney bean
Kidney bean
3
:
7
Sunflower seed
Sunflower seed
Contains more Vitamin C +221.4%
Contains more Folate +73.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +15886.4%
Contains more Vitamin B1 +179.8%
Contains more Vitamin B2 +62.1%
Contains more Vitamin B3 +304.6%
Contains more Vitamin B5 +44.9%
Contains more Vitamin B6 +238.8%
Kidney bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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 Vitamin C +221.4%
Contains more Folate +73.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +15886.4%
Contains more Vitamin B1 +179.8%
Contains more Vitamin B2 +62.1%
Contains more Vitamin B3 +304.6%
Contains more Vitamin B5 +44.9%
Contains more Vitamin B6 +238.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney bean
Kidney bean
4
:
1
Sunflower seed
Sunflower seed
Contains more Protein +13.5%
Contains more Carbs +200.1%
Contains more Water +148.4%
Contains more Other +26.4%
Contains more Fats +6100%
Kidney bean
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +13.5%
Contains more Carbs +200.1%
Contains more Water +148.4%
Contains more Other +26.4%
Contains more Fats +6100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney bean
Kidney bean
1
:
2
Sunflower seed
Sunflower seed
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +28850%
Contains more Polyunsaturated fat +4962.8%
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 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 -97.3%
Contains more Monounsaturated Fat +28850%
Contains more Polyunsaturated fat +4962.8%

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.
Kidney bean Sunflower seed
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Kidney bean Sunflower seed Opinion
Net carbs 35.11g 11.4g Kidney bean
Protein 23.58g 20.78g Kidney bean
Fats 0.83g 51.46g Sunflower seed
Carbs 60.01g 20g Kidney bean
Calories 333kcal 584kcal Sunflower seed
Sugar 2.23g 2.62g Kidney bean
Fiber 24.9g 8.6g Kidney bean
Calcium 143mg 78mg Kidney bean
Iron 8.2mg 5.25mg Kidney bean
Magnesium 140mg 325mg Sunflower seed
Phosphorus 407mg 660mg Sunflower seed
Potassium 1406mg 645mg Kidney bean
Sodium 24mg 9mg Sunflower seed
Zinc 2.79mg 5mg Sunflower seed
Copper 0.958mg 1.8mg Sunflower seed
Vitamin A 0IU 50IU Sunflower seed
Vitamin A RAE 0µg 3µg Sunflower seed
Vitamin E 0.22mg 35.17mg Sunflower seed
Vitamin C 4.5mg 1.4mg Kidney bean
Vitamin B1 0.529mg 1.48mg Sunflower seed
Vitamin B2 0.219mg 0.355mg Sunflower seed
Vitamin B3 2.06mg 8.335mg Sunflower seed
Vitamin B5 0.78mg 1.13mg Sunflower seed
Vitamin B6 0.397mg 1.345mg Sunflower seed
Folate 394µg 227µg Kidney bean
Vitamin K 19µg 0µg Kidney bean
Tryptophan 0.279mg 0.348mg Sunflower seed
Threonine 0.992mg 0.928mg Kidney bean
Isoleucine 1.041mg 1.139mg Sunflower seed
Leucine 1.882mg 1.659mg Kidney bean
Lysine 1.618mg 0.937mg Kidney bean
Methionine 0.355mg 0.494mg Sunflower seed
Phenylalanine 1.275mg 1.169mg Kidney bean
Valine 1.233mg 1.315mg Sunflower seed
Histidine 0.656mg 0.632mg Kidney bean
Saturated Fat 0.12g 4.455g Kidney bean
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 0.064g 18.528g Sunflower seed
Polyunsaturated fat 0.457g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
156%
Sunflower seed
Minerals Daily Need Coverage Score
143%
Kidney bean
191%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Kidney bean
Kidney bean is lower in Sugar (difference - 0.39g)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 4.335g)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
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.

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. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.