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  6. Seeds, sunflower seed kernels, dry roasted, without salt vs. Kidney beans raw

Seeds, sunflower seed kernels, dry roasted, without salt vs. Kidney beans raw — In-Depth Nutrition Comparison

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The main differences between Seeds, sunflower seed kernels, dry roasted, without salt and Kidney beans raw

  • Seeds, sunflower seed kernels, dry roasted, without salt is richer in Vitamin E, Selenium, Vitamin B5, Phosphorus, Copper, and Manganese, yet Kidney beans raw is richer in Fiber, Iron, Folate, and Vitamin B1.
  • Daily need coverage for Vitamin E from Seeds, sunflower seed kernels, dry roasted, without salt is 173% higher.
  • Seeds, sunflower seed kernels, dry roasted, without salt contains 25 times more Selenium than Kidney beans raw. Seeds, sunflower seed kernels, dry roasted, without salt contains 79.3µg of Selenium, while Kidney beans raw contains 3.2µg.

Food types used in this article are Seeds, sunflower seed kernels, dry roasted, without salt and Beans, kidney, all types, mature seeds, raw.

Infographic

Seeds, sunflower seed kernels, dry roasted, without salt vs Kidney beans raw 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 92% 21% 75% 143% 610% 144% 495% 0.39% 275% 433%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more CopperCopper +91%
Contains more ZincZinc +89.6%
Contains more PhosphorusPhosphorus +183.8%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +106.7%
Contains more SeleniumSelenium +2378.1%
Contains more CalciumCalcium +104.3%
Contains more PotassiumPotassium +65.4%
Contains more IronIron +115.8%
~equal in Magnesium ~140mg

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 4.7% 0.54% 522% 0% 27% 57% 132% 423% 186% 0% 6.8% 178% 30%
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11763.6%
Contains more Vitamin B2Vitamin B2 +12.3%
Contains more Vitamin B3Vitamin B3 +241.8%
Contains more Vitamin B5Vitamin B5 +802.8%
Contains more Vitamin B6Vitamin B6 +102.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +221.4%
Contains more Vitamin B1Vitamin B1 +399.1%
Contains more Vitamin KVitamin K +603.7%
Contains more FolateFolate +66.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 50% 24% 6%
Protein: 19.33 g
Fats: 49.8 g
Carbs: 24.07 g
Water: 1.2 g
Other: 5.6 g
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +5900%
Contains more OtherOther +46.2%
Contains more ProteinProtein +22%
Contains more CarbsCarbs +149.3%
Contains more WaterWater +879.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 20% 69%
Saturated Fat: Sat. Fat 5.219 g
Monounsaturated Fat: Mono. Fat 9.505 g
Polyunsaturated fat: Poly. Fat 32.884 g
19% 10% 71%
Saturated Fat: Sat. Fat 0.12 g
Monounsaturated Fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated Fat +14751.6%
Contains more Poly. FatPolyunsaturated fat +7095.6%
Contains less Sat. FatSaturated Fat -97.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seeds, sunflower seed kernels, dry roasted, without salt Kidney beans raw
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seeds, sunflower seed kernels, dry roasted, without salt Kidney beans raw Opinion
Calories 582kcal 333kcal Seeds, sunflower seed kernels, dry roasted, without salt
Protein 19.33g 23.58g Kidney beans raw
Fats 49.8g 0.83g Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin C 1.4mg 4.5mg Kidney beans raw
Net carbs 12.97g 35.11g Kidney beans raw
Carbs 24.07g 60.01g Kidney beans raw
Magnesium 129mg 140mg Kidney beans raw
Calcium 70mg 143mg Kidney beans raw
Potassium 850mg 1406mg Kidney beans raw
Iron 3.8mg 8.2mg Kidney beans raw
Sugar 2.73g 2.23g Kidney beans raw
Fiber 11.1g 24.9g Kidney beans raw
Copper 1.83mg 0.958mg Seeds, sunflower seed kernels, dry roasted, without salt
Zinc 5.29mg 2.79mg Seeds, sunflower seed kernels, dry roasted, without salt
Phosphorus 1155mg 407mg Seeds, sunflower seed kernels, dry roasted, without salt
Sodium 3mg 24mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin A 9IU 0IU Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin E 26.1mg 0.22mg Seeds, sunflower seed kernels, dry roasted, without salt
Manganese 2.11mg 1.021mg Seeds, sunflower seed kernels, dry roasted, without salt
Selenium 79.3µg 3.2µg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin B1 0.106mg 0.529mg Kidney beans raw
Vitamin B2 0.246mg 0.219mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin B3 7.042mg 2.06mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin B5 7.042mg 0.78mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin B6 0.804mg 0.397mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin K 2.7µg 19µg Kidney beans raw
Folate 237µg 394µg Kidney beans raw
Choline 55.1mg Seeds, sunflower seed kernels, dry roasted, without salt
Saturated Fat 5.219g 0.12g Kidney beans raw
Monounsaturated Fat 9.505g 0.064g Seeds, sunflower seed kernels, dry roasted, without salt
Polyunsaturated fat 32.884g 0.457g Seeds, sunflower seed kernels, dry roasted, without salt
Tryptophan 0.295mg 0.279mg Seeds, sunflower seed kernels, dry roasted, without salt
Threonine 0.788mg 0.992mg Kidney beans raw
Isoleucine 0.967mg 1.041mg Kidney beans raw
Leucine 1.408mg 1.882mg Kidney beans raw
Lysine 0.795mg 1.618mg Kidney beans raw
Methionine 0.42mg 0.355mg Seeds, sunflower seed kernels, dry roasted, without salt
Phenylalanine 0.992mg 1.275mg Kidney beans raw
Valine 1.116mg 1.233mg Kidney beans raw
Histidine 0.536mg 0.656mg Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seeds, sunflower seed kernels, dry roasted, without salt Kidney beans raw
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
120%
Seeds, sunflower seed kernels, dry roasted, without salt
56%
Kidney beans raw
Minerals Daily Need Coverage Score
229%
Seeds, sunflower seed kernels, dry roasted, without salt
130%
Kidney beans raw

Comparison summary

Which food contains less Sodium?
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt is lower in glycemic index (difference - 22)
Which food is cheaper?
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt is cheaper (difference - $1.2)
Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 5.099g)
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. Seeds, sunflower seed kernels, dry roasted, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170563/nutrients
  2. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.