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

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 Vitamin K +∞%
Contains more Folate +73.6%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Contains more Vitamin C +221.4%
Contains more Vitamin K +∞%
Contains more Folate +73.6%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Sunflower seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Kidney bean Sunflower seed Opinion
Calories 333 584 Sunflower seed
Protein 23.58 20.78 Kidney bean
Fats 0.83 51.46 Sunflower seed
Vitamin C 4.5 1.4 Kidney bean
Carbs 60.01 20 Kidney bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 5.25 Kidney bean
Calcium 143 78 Kidney bean
Potassium 1406 645 Kidney bean
Magnesium 140 325 Sunflower seed
Sugar 2.23 2.62 Kidney bean
Fiber 24.9 8.6 Kidney bean
Copper 0.958 1.8 Sunflower seed
Zinc 2.79 5 Sunflower seed
Starch
Phosphorus 407 660 Sunflower seed
Sodium 24 9 Sunflower seed
Vitamin A 0 50 Sunflower seed
Vitamin E 0.22 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 0.529 1.48 Sunflower seed
Vitamin B2 0.219 0.355 Sunflower seed
Vitamin B3 2.06 8.335 Sunflower seed
Vitamin B5 0.78 1.13 Sunflower seed
Vitamin B6 0.397 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 19 0 Kidney bean
Folate 394 227 Kidney bean
Trans Fat 0 Sunflower seed
Saturated Fat 0.12 4.455 Kidney bean
Monounsaturated Fat 0.064 18.528 Sunflower seed
Polyunsaturated fat 0.457 23.137 Sunflower seed
Tryptophan 0.279 0.348 Sunflower seed
Threonine 0.992 0.928 Kidney bean
Isoleucine 1.041 1.139 Sunflower seed
Leucine 1.882 1.659 Kidney bean
Lysine 1.618 0.937 Kidney bean
Methionine 0.355 0.494 Sunflower seed
Phenylalanine 1.275 1.169 Kidney bean
Valine 1.233 1.315 Sunflower seed
Histidine 0.656 0.632 Kidney bean
Fructose

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.