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  6. Navy bean raw vs. Sunflower seeds

Navy bean raw vs. Sunflower seeds — In-Depth Nutrition Comparison

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Important differences between navy bean raw and sunflower seeds

  • Navy bean raw has less copper, selenium, vitamin B1, vitamin B6, phosphorus, manganese, magnesium, vitamin B3, iron, and zinc.
  • Sunflower seeds' daily need coverage for copper is 160% more.
  • Navy bean raw has a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are Beans, navy, mature seeds, sprouted, raw and Seeds, sunflower seed kernels, dried.

Infographic

Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 MagnesiumMagnesium +221.8%
Contains more CalciumCalcium +420%
Contains more PotassiumPotassium +110.1%
Contains more IronIron +172%
Contains more CopperCopper +405.6%
Contains more ZincZinc +461.8%
Contains more PhosphorusPhosphorus +560%
Contains less SodiumSodium -30.8%
Contains more ManganeseManganese +377.9%
Contains more SeleniumSelenium +8733.3%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +1242.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +279.5%
Contains more Vitamin B2Vitamin B2 +65.1%
Contains more Vitamin B3Vitamin B3 +583.2%
Contains more Vitamin B5Vitamin B5 +37%
Contains more Vitamin B6Vitamin B6 +604.2%
Contains more FolateFolate +72%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.356mg 1.8mg 160%
Polyunsaturated fat 0.407g 23.137g 152%
Selenium 0.6µg 53µg 95%
Vitamin B1 0.39mg 1.48mg 91%
Vitamin B6 0.191mg 1.345mg 89%
Phosphorus 100mg 660mg 80%
Fats 0.7g 51.46g 78%
Manganese 0.408mg 1.95mg 67%
Magnesium 101mg 325mg 53%
Monounsaturated fat 0.052g 18.528g 46%
Vitamin B3 1.22mg 8.335mg 44%
Iron 1.93mg 5.25mg 42%
Zinc 0.89mg 5mg 37%
Fiber 8.6g 34%
Protein 6.15g 20.78g 29%
Calories 67kcal 584kcal 26%
Folate 132µg 227µg 24%
Saturated fat 0.085g 4.455g 20%
Vitamin C 18.8mg 1.4mg 19%
Vitamin B2 0.215mg 0.355mg 11%
Potassium 307mg 645mg 10%
Choline 55.1mg 10%
Calcium 15mg 78mg 6%
Vitamin B5 0.825mg 1.13mg 6%
Carbs 13.05g 20g 2%
Net carbs 13.05g 11.4g N/A
Sugar 2.62g N/A
Sodium 13mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.064mg 0.348mg 0%
Threonine 0.258mg 0.928mg 0%
Isoleucine 0.273mg 1.139mg 0%
Leucine 0.442mg 1.659mg 0%
Lysine 0.35mg 0.937mg 0%
Methionine 0.064mg 0.494mg 0%
Phenylalanine 0.31mg 1.169mg 0%
Valine 0.316mg 1.315mg 0%
Histidine 0.172mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 WaterWater +1573.4%
Contains more ProteinProtein +237.9%
Contains more FatsFats +7251.4%
Contains more CarbsCarbs +53.3%
Contains more OtherOther +218.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -98.1%
Contains more Mono. FatMonounsaturated fat +35530.8%
Contains more Poly. FatPolyunsaturated fat +5584.8%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.