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Soybean raw vs. Sunflower seed — In-Depth Nutrition Comparison

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The main differences between Soybean raw and Sunflower seed

  • Soybean raw is richer in Iron, Vitamin B2, Vitamin K, Folate, and Potassium, yet Sunflower seed is richer in Vitamin E , Vitamin B6, Selenium, Vitamin B1, and Vitamin B3.
  • Daily need coverage for Vitamin E from Sunflower seed is 229% higher.

Food types used in this article are Soybeans, mature seeds, raw and Seeds, sunflower seed kernels, dried.

Infographic

Soybean raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +255.1%
Contains more Iron +199%
Contains more Potassium +178.6%
Contains less Sodium -77.8%
Contains more Manganese +29.1%
Contains more Magnesium +16.1%
Contains more Selenium +197.8%
Equal in Phosphorus - 660
Equal in Zinc - 5
Equal in Copper - 1.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +255.1%
Contains more Iron +199%
Contains more Potassium +178.6%
Contains less Sodium -77.8%
Contains more Manganese +29.1%
Contains more Magnesium +16.1%
Contains more Selenium +197.8%
Equal in Phosphorus - 660
Equal in Zinc - 5
Equal in Copper - 1.8

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.
:
Contains more Vitamin C +328.6%
Contains more Vitamin B2 +145.1%
Contains more Folate +65.2%
Contains more Choline +110.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +127.3%
Contains more Vitamin E +4037.6%
Contains more Vitamin B1 +69.3%
Contains more Vitamin B3 +413.6%
Contains more Vitamin B5 +42.5%
Contains more Vitamin B6 +256.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 64% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 31% 0%
Contains more Vitamin C +328.6%
Contains more Vitamin B2 +145.1%
Contains more Folate +65.2%
Contains more Choline +110.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +127.3%
Contains more Vitamin E +4037.6%
Contains more Vitamin B1 +69.3%
Contains more Vitamin B3 +413.6%
Contains more Vitamin B5 +42.5%
Contains more Vitamin B6 +256.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +75.6%
Contains more Carbs +50.8%
Contains more Water +80.5%
Contains more Other +60.7%
Contains more Fats +158.1%
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 Protein +75.6%
Contains more Carbs +50.8%
Contains more Water +80.5%
Contains more Other +60.7%
Contains more Fats +158.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -35.3%
Contains more Monounsaturated Fat +320.7%
Contains more Polyunsaturated fat +105.6%
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -35.3%
Contains more Monounsaturated Fat +320.7%
Contains more Polyunsaturated fat +105.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Sunflower seed Opinion
Net carbs 20.86g 11.4g Soybean raw
Protein 36.49g 20.78g Soybean raw
Fats 19.94g 51.46g Sunflower seed
Carbs 30.16g 20g Soybean raw
Calories 446kcal 584kcal Sunflower seed
Sugar 7.33g 2.62g Sunflower seed
Fiber 9.3g 8.6g Soybean raw
Calcium 277mg 78mg Soybean raw
Iron 15.7mg 5.25mg Soybean raw
Magnesium 280mg 325mg Sunflower seed
Phosphorus 704mg 660mg Soybean raw
Potassium 1797mg 645mg Soybean raw
Sodium 2mg 9mg Soybean raw
Zinc 4.89mg 5mg Sunflower seed
Copper 1.658mg 1.8mg Sunflower seed
Manganese 2.517mg 1.95mg Soybean raw
Selenium 17.8µg 53µg Sunflower seed
Vitamin A 22IU 50IU Sunflower seed
Vitamin A RAE 1µg 3µg Sunflower seed
Vitamin E 0.85mg 35.17mg Sunflower seed
Vitamin C 6mg 1.4mg Soybean raw
Vitamin B1 0.874mg 1.48mg Sunflower seed
Vitamin B2 0.87mg 0.355mg Soybean raw
Vitamin B3 1.623mg 8.335mg Sunflower seed
Vitamin B5 0.793mg 1.13mg Sunflower seed
Vitamin B6 0.377mg 1.345mg Sunflower seed
Folate 375µg 227µg Soybean raw
Choline 115.9mg 55.1mg Soybean raw
Vitamin K 47µg 0µg Soybean raw
Tryptophan 0.591mg 0.348mg Soybean raw
Threonine 1.766mg 0.928mg Soybean raw
Isoleucine 1.971mg 1.139mg Soybean raw
Leucine 3.309mg 1.659mg Soybean raw
Lysine 2.706mg 0.937mg Soybean raw
Methionine 0.547mg 0.494mg Soybean raw
Phenylalanine 2.122mg 1.169mg Soybean raw
Valine 2.029mg 1.315mg Soybean raw
Histidine 1.097mg 0.632mg Soybean raw
Saturated Fat 2.884g 4.455g Soybean raw
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 4.404g 18.528g Sunflower seed
Polyunsaturated fat 11.255g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
83%
Soybean raw
146%
Sunflower seed
Minerals Daily Need Coverage Score
244%
Soybean raw
207%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 4.71g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.8)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 1.571g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 6)
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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.