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Soybean vs Sunflower seed - In-Depth Nutrition Comparison

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The main differences between Soybean and Sunflower seed

  • Soybean is richer in Iron, Vitamin B2, Folate, and Potassium, yet Sunflower seed is richer in Vitamin E , Vitamin B6, Selenium, Vitamin B1, Vitamin B3, and Vitamin K.
  • Daily need coverage for Vitamin E from Sunflower seed is 229% higher.
  • Soybean contains 3 times more Iron than Sunflower seed. Soybean contains 15.7mg of Iron, while Sunflower seed contains 5.25mg.

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

Infographic

Soybean vs Sunflower seed infographic
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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 +255.1%
Contains more Iron +199%
Contains more Potassium +178.6%
Contains less Sodium -77.8%
Contains more Magnesium +16.1%
Equal in Phosphorus - 660
Equal in Zinc - 5
Equal in Copper - 1.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Calcium +255.1%
Contains more Iron +199%
Contains more Potassium +178.6%
Contains less Sodium -77.8%
Contains more Magnesium +16.1%
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" 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 B2 +145.1%
Contains more Folate +65.2%
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 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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 B2 +145.1%
Contains more Folate +65.2%
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%

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.
Soybean 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 Sunflower seed Opinion
Net carbs 20.86g 11.4g Soybean
Protein 36.49g 20.78g Soybean
Fats 19.94g 51.46g Sunflower seed
Carbs 30.16g 20g Soybean
Calories 446kcal 584kcal Sunflower seed
Starch g g
Fructose g g
Sugar 7.33g 2.62g Sunflower seed
Fiber 9.3g 8.6g Soybean
Calcium 277mg 78mg Soybean
Iron 15.7mg 5.25mg Soybean
Magnesium 280mg 325mg Sunflower seed
Phosphorus 704mg 660mg Soybean
Potassium 1797mg 645mg Soybean
Sodium 2mg 9mg Soybean
Zinc 4.89mg 5mg Sunflower seed
Copper 1.658mg 1.8mg Sunflower seed
Vitamin A 22IU 50IU Sunflower seed
Vitamin E 0.85mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 1.4mg Soybean
Vitamin B1 0.874mg 1.48mg Sunflower seed
Vitamin B2 0.87mg 0.355mg Soybean
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
Vitamin B12 0µg 0µg
Vitamin K 47µg 0µg Soybean
Tryptophan 0.591mg 0.348mg Soybean
Threonine 1.766mg 0.928mg Soybean
Isoleucine 1.971mg 1.139mg Soybean
Leucine 3.309mg 1.659mg Soybean
Lysine 2.706mg 0.937mg Soybean
Methionine 0.547mg 0.494mg Soybean
Phenylalanine 2.122mg 1.169mg Soybean
Valine 2.029mg 1.315mg Soybean
Histidine 1.097mg 0.632mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g g Sunflower seed
Saturated Fat 2.884g 4.455g Soybean
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 Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
85
Soybean
156
Sunflower seed
Mineral Summary Score
252
Soybean
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
219%
Soybean
125%
Sunflower seed
Carbohydrates
30%
Soybean
20%
Sunflower seed
Fats
92%
Soybean
238%
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
Soybean contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 1.571g)
Which food is lower in glycemic index?
Soybean
Soybean 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

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. Soybean - 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.