Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Refried beans
  5. Compare
  6. Refried beans vs. Sunflower seeds

Refried beans vs. Sunflower seeds — In-Depth Nutrition Comparison

Compare

How are Refried beans and Sunflower seeds different?

  • Sunflower seeds have more Vitamin E, Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Folate, and Vitamin B3 than Refried beans.
  • Daily need coverage for Vitamin E from Sunflower seeds is 234% higher.

Refried beans, canned, traditional style (includes USDA commodity) and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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 MagnesiumMagnesium +828.6%
Contains more CalciumCalcium +169%
Contains more PotassiumPotassium +102.2%
Contains more IronIron +264.6%
Contains more CopperCopper +1295.3%
Contains more ZincZinc +762.1%
Contains more PhosphorusPhosphorus +617.4%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +574.7%
Contains more SeleniumSelenium +813.8%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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 +328.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +38977.8%
Contains more Vitamin B1Vitamin B1 +1847.4%
Contains more Vitamin B2Vitamin B2 +349.4%
Contains more Vitamin B3Vitamin B3 +2171.1%
Contains more Vitamin B5Vitamin B5 +497.9%
Contains more Vitamin B6Vitamin B6 +1205.8%
Contains more FolateFolate +1963.6%
Contains more CholineCholine +159.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 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 +1543.8%
Contains more ProteinProtein +317.3%
Contains more FatsFats +2460.2%
Contains more CarbsCarbs +47.6%
Contains more OtherOther +77.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated Fat: Sat. Fat 0.631 g
Monounsaturated Fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 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 -85.8%
Contains more Mono. FatMonounsaturated Fat +2982.9%
Contains more Poly. FatPolyunsaturated fat +4161%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +363%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Refried beans Sunflower seeds
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Refried beans Sunflower seeds Opinion
Calories 90kcal 584kcal Sunflower seeds
Protein 4.98g 20.78g Sunflower seeds
Fats 2.01g 51.46g Sunflower seeds
Vitamin C 6mg 1.4mg Refried beans
Net carbs 9.85g 11.4g Sunflower seeds
Carbs 13.55g 20g Sunflower seeds
Magnesium 35mg 325mg Sunflower seeds
Calcium 29mg 78mg Sunflower seeds
Potassium 319mg 645mg Sunflower seeds
Iron 1.44mg 5.25mg Sunflower seeds
Sugar 0.54g 2.62g Refried beans
Fiber 3.7g 8.6g Sunflower seeds
Copper 0.129mg 1.8mg Sunflower seeds
Zinc 0.58mg 5mg Sunflower seeds
Starch 7.43g Refried beans
Phosphorus 92mg 660mg Sunflower seeds
Sodium 370mg 9mg Sunflower seeds
Vitamin A 0IU 50IU Sunflower seeds
Vitamin A 0µg 3µg Sunflower seeds
Vitamin E 0.09mg 35.17mg Sunflower seeds
Manganese 0.289mg 1.95mg Sunflower seeds
Selenium 5.8µg 53µg Sunflower seeds
Vitamin B1 0.076mg 1.48mg Sunflower seeds
Vitamin B2 0.079mg 0.355mg Sunflower seeds
Vitamin B3 0.367mg 8.335mg Sunflower seeds
Vitamin B5 0.189mg 1.13mg Sunflower seeds
Vitamin B6 0.103mg 1.345mg Sunflower seeds
Vitamin K 2.1µg 0µg Refried beans
Folate 11µg 227µg Sunflower seeds
Trans Fat 0.016g Sunflower seeds
Choline 21.2mg 55.1mg Sunflower seeds
Saturated Fat 0.631g 4.455g Refried beans
Monounsaturated Fat 0.601g 18.528g Sunflower seeds
Polyunsaturated fat 0.543g 23.137g Sunflower seeds
Tryptophan 0.065mg 0.348mg Sunflower seeds
Threonine 0.231mg 0.928mg Sunflower seeds
Isoleucine 0.242mg 1.139mg Sunflower seeds
Leucine 0.438mg 1.659mg Sunflower seeds
Lysine 0.377mg 0.937mg Sunflower seeds
Methionine 0.083mg 0.494mg Sunflower seeds
Phenylalanine 0.297mg 1.169mg Sunflower seeds
Valine 0.287mg 1.315mg Sunflower seeds
Histidine 153mg 0.632mg Refried beans
Omega-3 - EPA 0g 0.014g Sunflower seeds
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans
Omega-6 - Eicosadienoic acid 0.008g 0g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Refried beans
Refried beans vs Mung bean
Mung bean
Refried beans
Refried beans vs Lima bean
Lima bean
Refried beans
Refried beans vs Baked beans
Baked beans
Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds

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
10%
Refried beans
146%
Sunflower seeds
Minerals Daily Need Coverage Score
33%
Refried beans
207%
Sunflower seeds

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 361mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 2.08g)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 3.824g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.