Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Kidney bean vs Sunflower seed - In-Depth Nutrition Comparison

Compare

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
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
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
:
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 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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%

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
Starch g g
Fructose g g
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 E 0.22mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g g Sunflower seed
Saturated Fat 0.12g 4.455g Kidney bean
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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
60
Kidney bean
156
Sunflower seed
Mineral Summary Score
143
Kidney bean
191
Sunflower seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Kidney bean
125%
Sunflower seed
Carbohydrates
60%
Kidney bean
20%
Sunflower seed
Fats
4%
Kidney bean
238%
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.