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Kidney beans raw vs. Sunflower seed — In-Depth Nutrition Comparison

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Summary of differences between Kidney beans raw and Sunflower seed

  • Kidney beans raw 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 beans raw.
  • Kidney beans raw has 3 times more Fiber than Sunflower seed. While Kidney beans raw 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 beans raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
Contains more Manganese +91%
Contains more Selenium +1556.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
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%
Contains more Manganese +91%
Contains more Selenium +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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 0% 48%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 31% 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
Contains more Protein +13.5%
Contains more Carbs +200.1%
Contains more Water +148.4%
Contains more Other +26.4%
Contains more Fats +6100%
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 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
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +28850%
Contains more Polyunsaturated fat +4962.8%
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
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 rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw 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 beans raw Sunflower seed Opinion
Net carbs 35.11g 11.4g Kidney beans raw
Protein 23.58g 20.78g Kidney beans raw
Fats 0.83g 51.46g Sunflower seed
Carbs 60.01g 20g Kidney beans raw
Calories 333kcal 584kcal Sunflower seed
Sugar 2.23g 2.62g Kidney beans raw
Fiber 24.9g 8.6g Kidney beans raw
Calcium 143mg 78mg Kidney beans raw
Iron 8.2mg 5.25mg Kidney beans raw
Magnesium 140mg 325mg Sunflower seed
Phosphorus 407mg 660mg Sunflower seed
Potassium 1406mg 645mg Kidney beans raw
Sodium 24mg 9mg Sunflower seed
Zinc 2.79mg 5mg Sunflower seed
Copper 0.958mg 1.8mg Sunflower seed
Manganese 1.021mg 1.95mg Sunflower seed
Selenium 3.2µg 53µg 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 beans raw
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 beans raw
Choline 55.1mg Sunflower seed
Vitamin K 19µg 0µg Kidney beans raw
Tryptophan 0.279mg 0.348mg Sunflower seed
Threonine 0.992mg 0.928mg Kidney beans raw
Isoleucine 1.041mg 1.139mg Sunflower seed
Leucine 1.882mg 1.659mg Kidney beans raw
Lysine 1.618mg 0.937mg Kidney beans raw
Methionine 0.355mg 0.494mg Sunflower seed
Phenylalanine 1.275mg 1.169mg Kidney beans raw
Valine 1.233mg 1.315mg Sunflower seed
Histidine 0.656mg 0.632mg Kidney beans raw
Saturated Fat 0.12g 4.455g Kidney beans raw
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 beans raw 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 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%
Kidney beans raw
146%
Sunflower seed
Minerals Daily Need Coverage Score
130%
Kidney beans raw
207%
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 beans raw
Kidney beans raw is lower in Sugar (difference - 0.39g)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 4.335g)
Which food is cheaper?
Kidney beans raw
Kidney beans raw 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

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. Kidney beans raw - 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.