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  6. Lupin Bean vs. Sunflower seeds

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

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Summary of differences between lupin Bean and sunflower seeds

  • Lupin Bean has less copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, manganese, iron, vitamin B3, and folate than sunflower seeds.
  • Sunflower seeds cover your daily need for copper, 174% more than lupin Bean.

These are the specific foods used in this comparison Lupins, mature seeds, cooked, boiled, without salt and Seeds, sunflower seed kernels, dried.

Infographic

Lupin 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 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 -55.6%
Contains more MagnesiumMagnesium +501.9%
Contains more CalciumCalcium +52.9%
Contains more PotassiumPotassium +163.3%
Contains more IronIron +337.5%
Contains more CopperCopper +679.2%
Contains more ZincZinc +262.3%
Contains more PhosphorusPhosphorus +415.6%
Contains more ManganeseManganese +188.5%
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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 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 +27.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1004.5%
Contains more Vitamin B2Vitamin B2 +569.8%
Contains more Vitamin B3Vitamin B3 +1583.8%
Contains more Vitamin B5Vitamin B5 +501.1%
Contains more Vitamin B6Vitamin B6 +14844.4%
Contains more FolateFolate +284.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.231mg 1.8mg 174%
Polyunsaturated fat 0.73g 23.137g 149%
Vitamin B1 0.134mg 1.48mg 112%
Vitamin B6 0.009mg 1.345mg 103%
Selenium 2.6µg 53µg 92%
Phosphorus 128mg 660mg 76%
Fats 2.92g 51.46g 75%
Magnesium 54mg 325mg 65%
Manganese 0.676mg 1.95mg 55%
Iron 1.2mg 5.25mg 51%
Vitamin B3 0.495mg 8.335mg 49%
Monounsaturated fat 1.18g 18.528g 43%
Folate 59µg 227µg 42%
Zinc 1.38mg 5mg 33%
Vitamin B2 0.053mg 0.355mg 23%
Calories 119kcal 584kcal 23%
Fiber 2.8g 8.6g 23%
Vitamin B5 0.188mg 1.13mg 19%
Saturated fat 0.346g 4.455g 19%
Potassium 245mg 645mg 12%
Protein 15.57g 20.78g 10%
Choline 55.1mg 10%
Calcium 51mg 78mg 3%
Carbs 9.88g 20g 3%
Vitamin C 1.1mg 1.4mg 0%
Net carbs 7.08g 11.4g N/A
Sugar 2.62g N/A
Sodium 4mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.125mg 0.348mg 0%
Threonine 0.573mg 0.928mg 0%
Isoleucine 0.695mg 1.139mg 0%
Leucine 1.181mg 1.659mg 0%
Lysine 0.832mg 0.937mg 0%
Methionine 0.11mg 0.494mg 0%
Phenylalanine 0.618mg 1.169mg 0%
Valine 0.65mg 1.315mg 0%
Histidine 0.443mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 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 +1402.7%
Contains more ProteinProtein +33.5%
Contains more FatsFats +1662.3%
Contains more CarbsCarbs +102.4%
Contains more OtherOther +450.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 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 -92.2%
Contains more Mono. FatMonounsaturated fat +1470.2%
Contains more Poly. FatPolyunsaturated fat +3069.5%

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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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.