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  6. Jelly bean vs. Sunflower seeds

Jelly bean vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between jelly bean and sunflower seeds

  • Sunflower seeds are richer than jelly bean in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate.
  • Daily need coverage for vitamin E for sunflower seeds is 234% higher.
  • Sunflower seeds have a lower glycemic index than jelly bean.

Food types used in this article are Candies, jellybeans and Seeds, sunflower seed kernels, dried.

Infographic

Jelly bean 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 1.4% 0.9% 3.3% 4.9% 9.3% 1.4% 1.7% 6.5% 4.6% 6%
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 +16150%
Contains more CalciumCalcium +2500%
Contains more PotassiumPotassium +1643.2%
Contains more IronIron +3938.5%
Contains more CopperCopper +6328.6%
Contains more ZincZinc +9900%
Contains more PhosphorusPhosphorus +16400%
Contains less SodiumSodium -82%
Contains more ManganeseManganese +5471.4%
Contains more SeleniumSelenium +4718.2%

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 0% 0% 0% 0% 1% 2.5% 0.15% 0.54% 0.92% 0% 0% 0% 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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +36900%
Contains more Vitamin B2Vitamin B2 +3127.3%
Contains more Vitamin B3Vitamin B3 +104087.5%
Contains more Vitamin B5Vitamin B5 +12455.6%
Contains more Vitamin B6Vitamin B6 +33525%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Jelly bean Sunflower seeds DV% diff.
Vitamin E 0mg 35.17mg 234%
Copper 0.028mg 1.8mg 197%
Polyunsaturated fat 0g 23.137g 154%
Vitamin B1 0.004mg 1.48mg 123%
Vitamin B6 0.004mg 1.345mg 103%
Selenium 1.1µg 53µg 94%
Phosphorus 4mg 660mg 94%
Manganese 0.035mg 1.95mg 83%
Fats 0.05g 51.46g 79%
Magnesium 2mg 325mg 77%
Iron 0.13mg 5.25mg 64%
Folate 0µg 227µg 57%
Vitamin B3 0.008mg 8.335mg 52%
Monounsaturated fat 0g 18.528g 46%
Zinc 0.05mg 5mg 45%
Protein 0g 20.78g 42%
Fiber 0.2g 8.6g 34%
Vitamin B2 0.011mg 0.355mg 26%
Carbs 93.55g 20g 25%
Vitamin B5 0.009mg 1.13mg 22%
Saturated fat 0g 4.455g 20%
Potassium 37mg 645mg 18%
Choline 0mg 55.1mg 10%
Calories 375kcal 584kcal 10%
Calcium 3mg 78mg 8%
Sodium 50mg 9mg 2%
Vitamin C 0mg 1.4mg 2%
Net carbs 93.35g 11.4g N/A
Sugar 70g 2.62g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
94% 6%
Protein: 0 g
Fats: 0.05 g
Carbs: 93.55 g
Water: 6.3 g
Other: 0.1 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 CarbsCarbs +367.8%
Contains more WaterWater +33.2%
Contains more ProteinProtein +∞%
Contains more FatsFats +102820%
Contains more OtherOther +2930%

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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. Jelly bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167991/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.