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  6. Great northern beans vs. Sunflower seeds

Great northern beans vs. Sunflower seeds — In-Depth Nutrition Comparison

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Differences between great northern beans and sunflower seeds

  • Great northern beans contains less copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, manganese, vitamin B3, iron, and zinc than sunflower seeds.
  • Sunflower seeds' daily need coverage for copper is 173% higher.

The food types used in this comparison are Beans, great northern, mature seeds, cooked, boiled, without salt and Seeds, sunflower seed kernels, dried.

Infographic

Great northern 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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
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 -77.8%
Contains more MagnesiumMagnesium +550%
Contains more CalciumCalcium +14.7%
Contains more PotassiumPotassium +65%
Contains more IronIron +146.5%
Contains more CopperCopper +628.7%
Contains more ZincZinc +468.2%
Contains more PhosphorusPhosphorus +300%
Contains more ManganeseManganese +276.4%
Contains more SeleniumSelenium +1192.7%

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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77%
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +836.7%
Contains more Vitamin B2Vitamin B2 +501.7%
Contains more Vitamin B3Vitamin B3 +1123.9%
Contains more Vitamin B5Vitamin B5 +324.8%
Contains more Vitamin B6Vitamin B6 +1049.6%
Contains more FolateFolate +122.5%
~equal in Vitamin C ~1.4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Great northern beans Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.247mg 1.8mg 173%
Polyunsaturated fat 0.187g 23.137g 153%
Vitamin B1 0.158mg 1.48mg 110%
Vitamin B6 0.117mg 1.345mg 94%
Selenium 4.1µg 53µg 89%
Fats 0.45g 51.46g 78%
Phosphorus 165mg 660mg 71%
Magnesium 50mg 325mg 65%
Manganese 0.518mg 1.95mg 62%
Vitamin B3 0.681mg 8.335mg 48%
Monounsaturated fat 0.021g 18.528g 46%
Iron 2.13mg 5.25mg 39%
Zinc 0.88mg 5mg 37%
Folate 102µg 227µg 31%
Protein 8.33g 20.78g 25%
Calories 118kcal 584kcal 23%
Vitamin B2 0.059mg 0.355mg 23%
Saturated fat 0.14g 4.455g 20%
Vitamin B5 0.266mg 1.13mg 17%
Choline 55.1mg 10%
Potassium 391mg 645mg 7%
Fiber 7g 8.6g 6%
Calcium 68mg 78mg 1%
Vitamin C 1.3mg 1.4mg 0%
Net carbs 14.09g 11.4g N/A
Carbs 21.09g 20g 0%
Sugar 2.62g N/A
Sodium 2mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.099mg 0.348mg 0%
Threonine 0.351mg 0.928mg 0%
Isoleucine 0.368mg 1.139mg 0%
Leucine 0.665mg 1.659mg 0%
Lysine 0.572mg 0.937mg 0%
Methionine 0.125mg 0.494mg 0%
Phenylalanine 0.451mg 1.169mg 0%
Valine 0.436mg 1.315mg 0%
Histidine 0.232mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 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 +1358.8%
Contains more ProteinProtein +149.5%
Contains more FatsFats +11335.6%
Contains more OtherOther +168.1%
~equal in Carbs ~20g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 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 -96.9%
Contains more Mono. FatMonounsaturated fat +88128.6%
Contains more Poly. FatPolyunsaturated fat +12272.7%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.