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Lupin Bean Raw vs. Sunflower seeds — In-Depth Nutrition Comparison

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Important differences between Lupin Bean Raw and Sunflower seeds

  • Lupin Bean Raw has more Fiber, Folate, and Manganese, however, Sunflower seeds has more Copper, Selenium, Vitamin B6, Vitamin B1, Vitamin B3, Phosphorus, and Magnesium.
  • Sunflower seeds' daily need coverage for Copper is 86% more.
  • Lupin Bean Raw has 2 times more Fiber than Sunflower seeds. Lupin Bean Raw has 18.9g of Fiber, while Sunflower seeds have 8.6g.

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

Infographic

Lupin 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
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 CalciumCalcium +125.6%
Contains more PotassiumPotassium +57.1%
Contains more ManganeseManganese +22.2%
Contains more MagnesiumMagnesium +64.1%
Contains more IronIron +20.4%
Contains more CopperCopper +76.1%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +546.3%
~equal in Zinc ~5mg

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 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% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +242.9%
Contains more FolateFolate +56.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +131.3%
Contains more Vitamin B2Vitamin B2 +61.4%
Contains more Vitamin B3Vitamin B3 +280.6%
Contains more Vitamin B5Vitamin B5 +50.7%
Contains more Vitamin B6Vitamin B6 +276.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 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 ProteinProtein +74.1%
Contains more CarbsCarbs +101.9%
Contains more WaterWater +120.7%
Contains more FatsFats +428.3%
~equal in Other ~3.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated Fat: Sat. Fat 1.156 g
Monounsaturated Fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 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 -74.1%
Contains more Mono. FatMonounsaturated Fat +370.3%
Contains more Poly. FatPolyunsaturated fat +848.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Sunflower seeds Opinion
Calories 371kcal 584kcal Sunflower seeds
Protein 36.17g 20.78g Lupin Bean Raw
Fats 9.74g 51.46g Sunflower seeds
Vitamin C 4.8mg 1.4mg Lupin Bean Raw
Net carbs 21.47g 11.4g Lupin Bean Raw
Carbs 40.37g 20g Lupin Bean Raw
Magnesium 198mg 325mg Sunflower seeds
Calcium 176mg 78mg Lupin Bean Raw
Potassium 1013mg 645mg Lupin Bean Raw
Iron 4.36mg 5.25mg Sunflower seeds
Sugar 2.62g Lupin Bean Raw
Fiber 18.9g 8.6g Lupin Bean Raw
Copper 1.022mg 1.8mg Sunflower seeds
Zinc 4.75mg 5mg Sunflower seeds
Phosphorus 440mg 660mg Sunflower seeds
Sodium 15mg 9mg Sunflower seeds
Vitamin A 0IU 50IU Sunflower seeds
Vitamin A 0µg 3µg Sunflower seeds
Vitamin E 35.17mg Sunflower seeds
Manganese 2.382mg 1.95mg Lupin Bean Raw
Selenium 8.2µg 53µg Sunflower seeds
Vitamin B1 0.64mg 1.48mg Sunflower seeds
Vitamin B2 0.22mg 0.355mg Sunflower seeds
Vitamin B3 2.19mg 8.335mg Sunflower seeds
Vitamin B5 0.75mg 1.13mg Sunflower seeds
Vitamin B6 0.357mg 1.345mg Sunflower seeds
Folate 355µg 227µg Lupin Bean Raw
Choline 55.1mg Sunflower seeds
Saturated Fat 1.156g 4.455g Lupin Bean Raw
Monounsaturated Fat 3.94g 18.528g Sunflower seeds
Polyunsaturated fat 2.439g 23.137g Sunflower seeds
Tryptophan 0.289mg 0.348mg Sunflower seeds
Threonine 1.331mg 0.928mg Lupin Bean Raw
Isoleucine 1.615mg 1.139mg Lupin Bean Raw
Leucine 2.743mg 1.659mg Lupin Bean Raw
Lysine 1.933mg 0.937mg Lupin Bean Raw
Methionine 0.255mg 0.494mg Sunflower seeds
Phenylalanine 1.435mg 1.169mg Lupin Bean Raw
Valine 1.51mg 1.315mg Lupin Bean Raw
Histidine 1.03mg 0.632mg Lupin Bean Raw
Omega-3 - EPA 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
51%
Lupin Bean Raw
146%
Sunflower seeds
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
207%
Sunflower seeds

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 6mg)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.7)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 3.299g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.