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  6. Kidney beans raw vs. Sunflower seeds

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 cover your daily need for 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.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 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.
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 +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
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Sunflower seeds DV% diff.
Vitamin E 0.22mg 35.17mg 233%
Polyunsaturated fat 0.457g 23.137g 151%
Copper 0.958mg 1.8mg 94%
Selenium 3.2µg 53µg 91%
Vitamin B1 0.529mg 1.48mg 79%
Fats 0.83g 51.46g 78%
Vitamin B6 0.397mg 1.345mg 73%
Fiber 24.9g 8.6g 65%
Monounsaturated fat 0.064g 18.528g 46%
Magnesium 140mg 325mg 44%
Folate 394µg 227µg 42%
Manganese 1.021mg 1.95mg 40%
Vitamin B3 2.06mg 8.335mg 39%
Iron 8.2mg 5.25mg 37%
Phosphorus 407mg 660mg 36%
Potassium 1406mg 645mg 22%
Zinc 2.79mg 5mg 20%
Saturated fat 0.12g 4.455g 20%
Vitamin K 19µg 0µg 16%
Calories 333kcal 584kcal 13%
Carbs 60.01g 20g 13%
Vitamin B2 0.219mg 0.355mg 10%
Choline 55.1mg 10%
Calcium 143mg 78mg 7%
Vitamin B5 0.78mg 1.13mg 7%
Protein 23.58g 20.78g 6%
Vitamin C 4.5mg 1.4mg 3%
Sodium 24mg 9mg 1%
Net carbs 35.11g 11.4g N/A
Sugar 2.23g 2.62g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.279mg 0.348mg 0%
Threonine 0.992mg 0.928mg 0%
Isoleucine 1.041mg 1.139mg 0%
Leucine 1.882mg 1.659mg 0%
Lysine 1.618mg 0.937mg 0%
Methionine 0.355mg 0.494mg 0%
Phenylalanine 1.275mg 1.169mg 0%
Valine 1.233mg 1.315mg 0%
Histidine 0.656mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -97.3%
Contains more Mono. FatMonounsaturated fat +28850%
Contains more Poly. FatPolyunsaturated fat +4962.8%

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 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.