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Lupin Bean vs Sunflower seed - In-Depth Nutrition Comparison

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Important differences between Lupin Bean and Sunflower seed

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

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

Infographic

Lupin Bean vs Sunflower seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Lupin Bean
Lupin Bean
2
:
6
Sunflower seed
Sunflower seed
Contains more Calcium +125.6%
Contains more Potassium +57.1%
Contains more Iron +20.4%
Contains more Magnesium +64.1%
Contains more Phosphorus +50%
Contains less Sodium -40%
Contains more Copper +76.1%
Equal in Zinc - 5
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Calcium +125.6%
Contains more Potassium +57.1%
Contains more Iron +20.4%
Contains more Magnesium +64.1%
Contains more Phosphorus +50%
Contains less Sodium -40%
Contains more Copper +76.1%
Equal in Zinc - 5

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lupin Bean
Lupin Bean
2
:
8
Sunflower seed
Sunflower seed
Contains more Vitamin C +242.9%
Contains more Folate +56.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +131.3%
Contains more Vitamin B2 +61.4%
Contains more Vitamin B3 +280.6%
Contains more Vitamin B5 +50.7%
Contains more Vitamin B6 +276.8%
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin C +242.9%
Contains more Folate +56.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +131.3%
Contains more Vitamin B2 +61.4%
Contains more Vitamin B3 +280.6%
Contains more Vitamin B5 +50.7%
Contains more Vitamin B6 +276.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lupin Bean Sunflower seed
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 Sunflower seed Opinion
Net carbs 21.47g 11.4g Lupin Bean
Protein 36.17g 20.78g Lupin Bean
Fats 9.74g 51.46g Sunflower seed
Carbs 40.37g 20g Lupin Bean
Calories 371kcal 584kcal Sunflower seed
Starch g g
Fructose g g
Sugar g 2.62g Lupin Bean
Fiber 18.9g 8.6g Lupin Bean
Calcium 176mg 78mg Lupin Bean
Iron 4.36mg 5.25mg Sunflower seed
Magnesium 198mg 325mg Sunflower seed
Phosphorus 440mg 660mg Sunflower seed
Potassium 1013mg 645mg Lupin Bean
Sodium 15mg 9mg Sunflower seed
Zinc 4.75mg 5mg Sunflower seed
Copper 1.022mg 1.8mg Sunflower seed
Vitamin A 0IU 50IU Sunflower seed
Vitamin E mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 1.4mg Lupin Bean
Vitamin B1 0.64mg 1.48mg Sunflower seed
Vitamin B2 0.22mg 0.355mg Sunflower seed
Vitamin B3 2.19mg 8.335mg Sunflower seed
Vitamin B5 0.75mg 1.13mg Sunflower seed
Vitamin B6 0.357mg 1.345mg Sunflower seed
Folate 355µg 227µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Sunflower seed
Tryptophan 0.289mg 0.348mg Sunflower seed
Threonine 1.331mg 0.928mg Lupin Bean
Isoleucine 1.615mg 1.139mg Lupin Bean
Leucine 2.743mg 1.659mg Lupin Bean
Lysine 1.933mg 0.937mg Lupin Bean
Methionine 0.255mg 0.494mg Sunflower seed
Phenylalanine 1.435mg 1.169mg Lupin Bean
Valine 1.51mg 1.315mg Lupin Bean
Histidine 1.03mg 0.632mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Sunflower seed
Saturated Fat 1.156g 4.455g Lupin Bean
Monounsaturated Fat 3.94g 18.528g Sunflower seed
Polyunsaturated fat 2.439g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Lupin Bean
156
Sunflower seed
Mineral Summary Score
138
Lupin Bean
191
Sunflower seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
217%
Lupin Bean
125%
Sunflower seed
Carbohydrates
40%
Lupin Bean
20%
Sunflower seed
Fats
45%
Lupin Bean
238%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 6mg)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.7)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 3.299g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. Sunflower seed - 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.