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Green bean vs. Sunflower seed — In-Depth Nutrition Comparison

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How are Green bean and Sunflower seed different?

  • Sunflower seed has more Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, Manganese, Iron, and Folate than Green bean.
  • Daily need coverage for Vitamin E from Sunflower seed is 231% higher.

Beans, snap, green, cooked, boiled, drained, without salt and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Green 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -88.9%
Contains more Calcium +77.3%
Contains more Iron +707.7%
Contains more Magnesium +1705.6%
Contains more Phosphorus +2175.9%
Contains more Potassium +341.8%
Contains more Zinc +1900%
Contains more Copper +3057.9%
Contains more Manganese +584.2%
Contains more Selenium +26400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains less Sodium -88.9%
Contains more Calcium +77.3%
Contains more Iron +707.7%
Contains more Magnesium +1705.6%
Contains more Phosphorus +2175.9%
Contains more Potassium +341.8%
Contains more Zinc +1900%
Contains more Copper +3057.9%
Contains more Manganese +584.2%
Contains more Selenium +26400%

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 A +1166%
Contains more Vitamin C +592.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +7545.7%
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +266%
Contains more Vitamin B3 +1257.5%
Contains more Vitamin B5 +1427%
Contains more Vitamin B6 +2301.8%
Contains more Folate +587.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
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 A +1166%
Contains more Vitamin C +592.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +7545.7%
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +266%
Contains more Vitamin B3 +1257.5%
Contains more Vitamin B5 +1427%
Contains more Vitamin B6 +2301.8%
Contains more Folate +587.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1786.3%
Contains more Protein +999.5%
Contains more Fats +18278.6%
Contains more Carbs +153.8%
Contains more Other +315.1%
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 Water +1786.3%
Contains more Protein +999.5%
Contains more Fats +18278.6%
Contains more Carbs +153.8%
Contains more Other +315.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +168336.4%
Contains more Polyunsaturated fat +15856.6%
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +168336.4%
Contains more Polyunsaturated fat +15856.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean Sunflower seed
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Green bean Sunflower seed Opinion
Net carbs 4.68g 11.4g Sunflower seed
Protein 1.89g 20.78g Sunflower seed
Fats 0.28g 51.46g Sunflower seed
Carbs 7.88g 20g Sunflower seed
Calories 35kcal 584kcal Sunflower seed
Sugar 3.63g 2.62g Sunflower seed
Fiber 3.2g 8.6g Sunflower seed
Calcium 44mg 78mg Sunflower seed
Iron 0.65mg 5.25mg Sunflower seed
Magnesium 18mg 325mg Sunflower seed
Phosphorus 29mg 660mg Sunflower seed
Potassium 146mg 645mg Sunflower seed
Sodium 1mg 9mg Green bean
Zinc 0.25mg 5mg Sunflower seed
Copper 0.057mg 1.8mg Sunflower seed
Manganese 0.285mg 1.95mg Sunflower seed
Selenium 0.2µg 53µg Sunflower seed
Vitamin A 633IU 50IU Green bean
Vitamin A RAE 32µg 3µg Green bean
Vitamin E 0.46mg 35.17mg Sunflower seed
Vitamin C 9.7mg 1.4mg Green bean
Vitamin B1 0.074mg 1.48mg Sunflower seed
Vitamin B2 0.097mg 0.355mg Sunflower seed
Vitamin B3 0.614mg 8.335mg Sunflower seed
Vitamin B5 0.074mg 1.13mg Sunflower seed
Vitamin B6 0.056mg 1.345mg Sunflower seed
Folate 33µg 227µg Sunflower seed
Vitamin K 47.9µg 0µg Green bean
Tryptophan 0.02mg 0.348mg Sunflower seed
Threonine 0.082mg 0.928mg Sunflower seed
Isoleucine 0.069mg 1.139mg Sunflower seed
Leucine 0.116mg 1.659mg Sunflower seed
Lysine 0.091mg 0.937mg Sunflower seed
Methionine 0.023mg 0.494mg Sunflower seed
Phenylalanine 0.069mg 1.169mg Sunflower seed
Valine 0.093mg 1.315mg Sunflower seed
Histidine 0.035mg 0.632mg Sunflower seed
Saturated Fat 0.064g 4.455g Green bean
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 0.011g 18.528g Sunflower seed
Polyunsaturated fat 0.145g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
24%
Green bean
156%
Sunflower seed
Minerals Daily Need Coverage Score
14%
Green bean
207%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 1.01g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.2)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 4.391g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (20)

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.