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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%

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.
Mung bean Sunflower seed
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 seed Opinion
Calories 347kcal 584kcal Sunflower seed
Protein 23.86g 20.78g Mung bean
Fats 1.15g 51.46g Sunflower seed
Vitamin C 4.8mg 1.4mg Mung bean
Net carbs 46.32g 11.4g Mung bean
Carbs 62.62g 20g Mung bean
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 6.74mg 5.25mg Mung bean
Calcium 132mg 78mg Mung bean
Potassium 1246mg 645mg Mung bean
Magnesium 189mg 325mg Sunflower seed
Sugar 6.6g 2.62g Sunflower seed
Fiber 16.3g 8.6g Mung bean
Copper 0.941mg 1.8mg Sunflower seed
Zinc 2.68mg 5mg Sunflower seed
Starch g g
Phosphorus 367mg 660mg Sunflower seed
Sodium 15mg 9mg Sunflower seed
Vitamin A 114IU 50IU Mung bean
Vitamin E 0.51mg 35.17mg Sunflower seed
Vitamin D 0µg 0µg
Vitamin B1 0.621mg 1.48mg Sunflower seed
Vitamin B2 0.233mg 0.355mg Sunflower seed
Vitamin B3 2.251mg 8.335mg Sunflower seed
Vitamin B5 1.91mg 1.13mg Mung bean
Vitamin B6 0.382mg 1.345mg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 9µg 0µg Mung bean
Folate 625µg 227µg Mung bean
Trans Fat 0g g Sunflower seed
Saturated Fat 0.348g 4.455g Mung bean
Monounsaturated Fat 0.161g 18.528g Sunflower seed
Polyunsaturated fat 0.384g 23.137g Sunflower seed
Tryptophan 0.26mg 0.348mg Sunflower seed
Threonine 0.782mg 0.928mg Sunflower seed
Isoleucine 1.008mg 1.139mg Sunflower seed
Leucine 1.847mg 1.659mg Mung bean
Lysine 1.664mg 0.937mg Mung bean
Methionine 0.286mg 0.494mg Sunflower seed
Phenylalanine 1.443mg 1.169mg Mung bean
Valine 1.237mg 1.315mg Sunflower seed
Histidine 0.695mg 0.632mg Mung bean
Fructose g g

Which food is preferable for your diet?

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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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
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 food.
Protein
143%
Mung bean
125%
Sunflower seed
Carbohydrates
63%
Mung bean
20%
Sunflower seed
Fats
5%
Mung bean
238%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (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 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

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. 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.