Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Refried beans vs Sunflower seed - In-Depth Nutrition Comparison

Compare

How are Refried beans and Sunflower seed different?

  • Sunflower seed has 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 seed 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 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
Contains more Calcium +169%
Contains more Iron +264.6%
Contains more Magnesium +828.6%
Contains more Phosphorus +617.4%
Contains more Potassium +102.2%
Contains less Sodium -97.6%
Contains more Zinc +762.1%
Contains more Copper +1295.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Calcium +169%
Contains more Iron +264.6%
Contains more Magnesium +828.6%
Contains more Phosphorus +617.4%
Contains more Potassium +102.2%
Contains less Sodium -97.6%
Contains more Zinc +762.1%
Contains more Copper +1295.3%

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 +328.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +38977.8%
Contains more Vitamin B1 +1847.4%
Contains more Vitamin B2 +349.4%
Contains more Vitamin B3 +2171.1%
Contains more Vitamin B5 +497.9%
Contains more Vitamin B6 +1205.8%
Contains more Folate +1963.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
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 +328.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +38977.8%
Contains more Vitamin B1 +1847.4%
Contains more Vitamin B2 +349.4%
Contains more Vitamin B3 +2171.1%
Contains more Vitamin B5 +497.9%
Contains more Vitamin B6 +1205.8%
Contains more Folate +1963.6%

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.
Refried beans Sunflower seed
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 seed Opinion
Net carbs 9.85g 11.4g Sunflower seed
Protein 4.98g 20.78g Sunflower seed
Fats 2.01g 51.46g Sunflower seed
Carbs 13.55g 20g Sunflower seed
Calories 90kcal 584kcal Sunflower seed
Starch 7.43g g Refried beans
Fructose 0g g Refried beans
Sugar 0.54g 2.62g Refried beans
Fiber 3.7g 8.6g Sunflower seed
Calcium 29mg 78mg Sunflower seed
Iron 1.44mg 5.25mg Sunflower seed
Magnesium 35mg 325mg Sunflower seed
Phosphorus 92mg 660mg Sunflower seed
Potassium 319mg 645mg Sunflower seed
Sodium 370mg 9mg Sunflower seed
Zinc 0.58mg 5mg Sunflower seed
Copper 0.129mg 1.8mg Sunflower seed
Vitamin A 0IU 50IU Sunflower seed
Vitamin E 0.09mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 1.4mg Refried beans
Vitamin B1 0.076mg 1.48mg Sunflower seed
Vitamin B2 0.079mg 0.355mg Sunflower seed
Vitamin B3 0.367mg 8.335mg Sunflower seed
Vitamin B5 0.189mg 1.13mg Sunflower seed
Vitamin B6 0.103mg 1.345mg Sunflower seed
Folate 11µg 227µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 2.1µg 0µg Refried beans
Tryptophan 0.065mg 0.348mg Sunflower seed
Threonine 0.231mg 0.928mg Sunflower seed
Isoleucine 0.242mg 1.139mg Sunflower seed
Leucine 0.438mg 1.659mg Sunflower seed
Lysine 0.377mg 0.937mg Sunflower seed
Methionine 0.083mg 0.494mg Sunflower seed
Phenylalanine 0.297mg 1.169mg Sunflower seed
Valine 0.287mg 1.315mg Sunflower seed
Histidine 153mg 0.632mg Refried beans
Cholesterol 0mg 0mg
Trans Fat 0.016g g Sunflower seed
Saturated Fat 0.631g 4.455g Refried beans
Monounsaturated Fat 0.601g 18.528g Sunflower seed
Polyunsaturated fat 0.543g 23.137g Sunflower seed

Which food is preferable for your diet?

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

People also compare

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
10
Refried beans
156
Sunflower seed
Mineral Summary Score
33
Refried beans
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
30%
Refried beans
125%
Sunflower seed
Carbohydrates
14%
Refried beans
20%
Sunflower seed
Fats
9%
Refried beans
238%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 361mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed 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

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