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  6. Mung bean vs. Sunflower seeds

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

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

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

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

Infographic

Mung 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 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 +69.2%
Contains more PotassiumPotassium +93.2%
Contains more IronIron +28.4%
Contains more MagnesiumMagnesium +72%
Contains more CopperCopper +91.3%
Contains more ZincZinc +86.6%
Contains more PhosphorusPhosphorus +79.8%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +88.4%
Contains more SeleniumSelenium +546.3%

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% 6.8% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
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 Vitamin AVitamin A +128%
Contains more Vitamin B5Vitamin B5 +69%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +175.3%
Contains more CholineCholine +77.7%
Contains more Vitamin EVitamin E +6796.1%
Contains more Vitamin B1Vitamin B1 +138.3%
Contains more Vitamin B2Vitamin B2 +52.4%
Contains more Vitamin B3Vitamin B3 +270.3%
Contains more Vitamin B6Vitamin B6 +252.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 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 +14.8%
Contains more CarbsCarbs +213.1%
Contains more WaterWater +91.3%
Contains more FatsFats +4374.8%
~equal in Other ~3.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated Fat: Sat. Fat 0.348 g
Monounsaturated Fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 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 +11408.1%
Contains more Poly. FatPolyunsaturated fat +5925.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mung bean Sunflower seeds
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Mung bean Sunflower seeds Opinion
Calories 347kcal 584kcal Sunflower seeds
Protein 23.86g 20.78g Mung bean
Fats 1.15g 51.46g Sunflower seeds
Vitamin C 4.8mg 1.4mg Mung bean
Net carbs 46.32g 11.4g Mung bean
Carbs 62.62g 20g Mung bean
Magnesium 189mg 325mg Sunflower seeds
Calcium 132mg 78mg Mung bean
Potassium 1246mg 645mg Mung bean
Iron 6.74mg 5.25mg Mung bean
Sugar 6.6g 2.62g Sunflower seeds
Fiber 16.3g 8.6g Mung bean
Copper 0.941mg 1.8mg Sunflower seeds
Zinc 2.68mg 5mg Sunflower seeds
Phosphorus 367mg 660mg Sunflower seeds
Sodium 15mg 9mg Sunflower seeds
Vitamin A 114IU 50IU Mung bean
Vitamin A 6µg 3µg Mung bean
Vitamin E 0.51mg 35.17mg Sunflower seeds
Manganese 1.035mg 1.95mg Sunflower seeds
Selenium 8.2µg 53µg Sunflower seeds
Vitamin B1 0.621mg 1.48mg Sunflower seeds
Vitamin B2 0.233mg 0.355mg Sunflower seeds
Vitamin B3 2.251mg 8.335mg Sunflower seeds
Vitamin B5 1.91mg 1.13mg Mung bean
Vitamin B6 0.382mg 1.345mg Sunflower seeds
Vitamin K 9µg 0µg Mung bean
Folate 625µg 227µg Mung bean
Choline 97.9mg 55.1mg Mung bean
Saturated Fat 0.348g 4.455g Mung bean
Monounsaturated Fat 0.161g 18.528g Sunflower seeds
Polyunsaturated fat 0.384g 23.137g Sunflower seeds
Tryptophan 0.26mg 0.348mg Sunflower seeds
Threonine 0.782mg 0.928mg Sunflower seeds
Isoleucine 1.008mg 1.139mg Sunflower seeds
Leucine 1.847mg 1.659mg Mung bean
Lysine 1.664mg 0.937mg Mung bean
Methionine 0.286mg 0.494mg Sunflower seeds
Phenylalanine 1.443mg 1.169mg Mung bean
Valine 1.237mg 1.315mg Sunflower seeds
Histidine 0.695mg 0.632mg Mung bean
Omega-3 - EPA 0g 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean 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
79%
Mung bean
146%
Sunflower seeds
Minerals Daily Need Coverage Score
126%
Mung bean
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 3.98g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds 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 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.
Which food is richer in vitamins?
?
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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.