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Mung bean vs Sunflower seed - In-Depth Nutrition Comparison

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What are the main differences between Mung bean and Sunflower seed?

  • Mung bean is richer in Folate, yet Sunflower seed is richer in Vitamin E , Copper, Selenium, Vitamin B6, Vitamin B1, Phosphorus, Manganese, Vitamin B3 and Magnesium.
  • Sunflower seed's daily need coverage for Vitamin E is 231% higher.
  • Mung bean has 3 times more Folate than Sunflower seed. Mung bean has 625µg of Folate, while Sunflower seed has 227µg.

We used Mung beans, mature seeds, raw and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Mung bean vs Sunflower seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +28.4%
Contains more Calcium +69.2%
Contains more Potassium +93.2%
Contains more Magnesium +72%
Contains more Copper +91.3%
Contains more Zinc +86.6%
Contains more Phosphorus +79.8%
Contains less Sodium -40%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 253% 40% 110% 135% 314% 74% 158% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Contains more Iron +28.4%
Contains more Calcium +69.2%
Contains more Potassium +93.2%
Contains more Magnesium +72%
Contains more Copper +91.3%
Contains more Zinc +86.6%
Contains more Phosphorus +79.8%
Contains less Sodium -40%

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
:
Contains more Vitamin C +242.9%
Contains more Vitamin A +128%
Contains more Vitamin B5 +69%
Contains more Vitamin K +∞%
Contains more Folate +175.3%
Contains more Vitamin E +6796.1%
Contains more Vitamin B1 +138.3%
Contains more Vitamin B2 +52.4%
Contains more Vitamin B3 +270.3%
Contains more Vitamin B6 +252.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 7% 11% 0% 156% 54% 43% 115% 89% 0% 23% 469%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Contains more Vitamin C +242.9%
Contains more Vitamin A +128%
Contains more Vitamin B5 +69%
Contains more Vitamin K +∞%
Contains more Folate +175.3%
Contains more Vitamin E +6796.1%
Contains more Vitamin B1 +138.3%
Contains more Vitamin B2 +52.4%
Contains more Vitamin B3 +270.3%
Contains more Vitamin B6 +252.1%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
82
Mung bean
156
Sunflower seed
Mineral Summary Score
135
Mung 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 the food
Protein
143%
Mung bean
125%
Sunflower seed
Carbohydrates
63%
Mung bean
20%
Sunflower seed
Fats
5%
Mung bean
238%
Sunflower seed

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mung bean Sunflower seed
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Sunflower seed
Sunflower seed contains less Sugars (difference - 3.98g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 11)
Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 4.107g)
Which food is cheaper?
Mung bean
Mung bean is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mung bean Sunflower seed Opinion
Calories 347 584 Sunflower seed
Protein 23.86 20.78 Mung bean
Fats 1.15 51.46 Sunflower seed
Vitamin C 4.8 1.4 Mung bean
Carbs 62.62 20 Mung bean
Cholesterol 0 0
Vitamin D 0 0
Iron 6.74 5.25 Mung bean
Calcium 132 78 Mung bean
Potassium 1246 645 Mung bean
Magnesium 189 325 Sunflower seed
Sugars 6.6 2.62 Sunflower seed
Fiber 16.3 8.6 Mung bean
Copper 0.941 1.8 Sunflower seed
Zinc 2.68 5 Sunflower seed
Starch
Phosphorus 367 660 Sunflower seed
Sodium 15 9 Sunflower seed
Vitamin A 114 50 Mung bean
Vitamin E 0.51 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 0.621 1.48 Sunflower seed
Vitamin B2 0.233 0.355 Sunflower seed
Vitamin B3 2.251 8.335 Sunflower seed
Vitamin B5 1.91 1.13 Mung bean
Vitamin B6 0.382 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 9 0 Mung bean
Folate 625 227 Mung bean
Trans Fat 0 Sunflower seed
Saturated Fat 0.348 4.455 Mung bean
Monounsaturated Fat 0.161 18.528 Sunflower seed
Polyunsaturated fat 0.384 23.137 Sunflower seed
Tryptophan 0.26 0.348 Sunflower seed
Threonine 0.782 0.928 Sunflower seed
Isoleucine 1.008 1.139 Sunflower seed
Leucine 1.847 1.659 Mung bean
Lysine 1.664 0.937 Mung bean
Methionine 0.286 0.494 Sunflower seed
Phenylalanine 1.443 1.169 Mung bean
Valine 1.237 1.315 Sunflower seed
Histidine 0.695 0.632 Mung bean
Fructose

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 of the foods presented on this page can be found below.

  1. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.