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  6. Fava beans vs. Sunflower seeds

Fava beans vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are fava beans and sunflower seeds different?

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, manganese, vitamin B3, and iron than fava beans.
  • Daily need coverage for vitamin E for sunflower seeds is 234% higher.
  • Sunflower seeds have a lower glycemic index (20) than fava beans (79).

Broadbeans (fava beans), mature seeds, cooked, boiled, without salt and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Fava beans vs Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
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 less SodiumSodium -44.4%
Contains more MagnesiumMagnesium +655.8%
Contains more CalciumCalcium +116.7%
Contains more PotassiumPotassium +140.7%
Contains more IronIron +250%
Contains more CopperCopper +595%
Contains more ZincZinc +395%
Contains more PhosphorusPhosphorus +428%
Contains more ManganeseManganese +363.2%
Contains more SeleniumSelenium +1938.5%

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 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
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 KVitamin K +∞%
Contains more Vitamin CVitamin C +366.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +175750%
Contains more Vitamin B1Vitamin B1 +1425.8%
Contains more Vitamin B2Vitamin B2 +298.9%
Contains more Vitamin B3Vitamin B3 +1072.3%
Contains more Vitamin B5Vitamin B5 +619.7%
Contains more Vitamin B6Vitamin B6 +1768.1%
Contains more FolateFolate +118.3%
Contains more CholineCholine +80.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fava beans Sunflower seeds DV% diff.
Vitamin E 0.02mg 35.17mg 234%
Copper 0.259mg 1.8mg 171%
Polyunsaturated fat 0.164g 23.137g 153%
Vitamin B1 0.097mg 1.48mg 115%
Vitamin B6 0.072mg 1.345mg 98%
Selenium 2.6µg 53µg 92%
Fats 0.4g 51.46g 79%
Phosphorus 125mg 660mg 76%
Magnesium 43mg 325mg 67%
Manganese 0.421mg 1.95mg 66%
Vitamin B3 0.711mg 8.335mg 48%
Iron 1.5mg 5.25mg 47%
Monounsaturated fat 0.079g 18.528g 46%
Zinc 1.01mg 5mg 36%
Folate 104µg 227µg 31%
Protein 7.6g 20.78g 26%
Calories 110kcal 584kcal 24%
Vitamin B2 0.089mg 0.355mg 20%
Saturated fat 0.066g 4.455g 20%
Vitamin B5 0.157mg 1.13mg 19%
Fiber 5.4g 8.6g 13%
Potassium 268mg 645mg 11%
Calcium 36mg 78mg 4%
Choline 30.6mg 55.1mg 4%
Vitamin K 2.9µg 0µg 2%
Vitamin C 0.3mg 1.4mg 1%
Net carbs 14.25g 11.4g N/A
Carbs 19.65g 20g 0%
Sugar 1.82g 2.62g N/A
Sodium 5mg 9mg 0%
Vitamin A 1µg 3µg 0%
Tryptophan 0.072mg 0.348mg 0%
Threonine 0.27mg 0.928mg 0%
Isoleucine 0.306mg 1.139mg 0%
Leucine 0.572mg 1.659mg 0%
Lysine 0.486mg 0.937mg 0%
Methionine 0.062mg 0.494mg 0%
Phenylalanine 0.321mg 1.169mg 0%
Valine 0.338mg 1.315mg 0%
Histidine 0.193mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 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 +1412.5%
Contains more ProteinProtein +173.4%
Contains more FatsFats +12765%
Contains more OtherOther +274.1%
~equal in Carbs ~20g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 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 -98.5%
Contains more Mono. FatMonounsaturated fat +23353.2%
Contains more Poly. FatPolyunsaturated fat +14007.9%

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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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.