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  6. Soup beans vs. Sunflower seeds

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

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Summary of differences between soup beans and sunflower seeds

  • Soup beans have less copper, vitamin B1, vitamin B6, phosphorus, selenium, magnesium, manganese, folate, iron, and vitamin B3 than sunflower seeds.
  • Sunflower seeds cover your daily need for copper, 182% more than soup beans.
  • The glycemic index of soup beans is higher.

These are the specific foods used in this comparison Soup, bean with ham, canned, chunky, ready-to-serve and Seeds, sunflower seed kernels, dried.

Infographic

Soup 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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 +1610.5%
Contains more CalciumCalcium +143.8%
Contains more PotassiumPotassium +268.6%
Contains more IronIron +294.7%
Contains more CopperCopper +1025%
Contains more ZincZinc +1036.4%
Contains more PhosphorusPhosphorus +1018.6%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +572.4%
Contains more SeleniumSelenium +668.1%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +28.6%
Contains more Vitamin AVitamin A +2600%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +2366.7%
Contains more Vitamin B2Vitamin B2 +491.7%
Contains more Vitamin B3Vitamin B3 +1090.7%
Contains more Vitamin B5Vitamin B5 +2725%
Contains more Vitamin B6Vitamin B6 +2590%
Contains more FolateFolate +1791.7%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Soup beans Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.16mg 1.8mg 182%
Polyunsaturated fat 0.39g 23.137g 152%
Vitamin B1 0.06mg 1.48mg 118%
Vitamin B6 0.05mg 1.345mg 100%
Phosphorus 59mg 660mg 86%
Selenium 6.9µg 53µg 84%
Fats 3.5g 51.46g 74%
Magnesium 19mg 325mg 73%
Manganese 0.29mg 1.95mg 72%
Folate 12µg 227µg 54%
Iron 1.33mg 5.25mg 49%
Vitamin B3 0.7mg 8.335mg 48%
Monounsaturated fat 1.58g 18.528g 42%
Zinc 0.44mg 5mg 41%
Protein 5.19g 20.78g 31%
Calories 95kcal 584kcal 24%
Vitamin B2 0.06mg 0.355mg 23%
Vitamin B5 0.04mg 1.13mg 22%
Sodium 400mg 9mg 17%
Fiber 4.6g 8.6g 16%
Saturated fat 1.37g 4.455g 14%
Potassium 175mg 645mg 14%
Choline 55.1mg 10%
Vitamin A 81µg 3µg 9%
Calcium 32mg 78mg 5%
Cholesterol 9mg 0mg 3%
Carbs 11.16g 20g 3%
Vitamin B12 0.03µg 0µg 1%
Vitamin C 1.8mg 1.4mg 0%
Net carbs 6.56g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 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 +1562.4%
Contains more ProteinProtein +300.4%
Contains more FatsFats +1370.3%
Contains more CarbsCarbs +79.2%
Contains more OtherOther +99.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 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 -69.2%
Contains more Mono. FatMonounsaturated fat +1072.7%
Contains more Poly. FatPolyunsaturated fat +5832.6%

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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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.