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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 Iron +199%
Contains more Calcium +255.1%
Contains more Potassium +178.6%
Contains less Sodium -77.8%
Contains more Magnesium +16.1%
Equal in Copper - 1.8
Equal in Zinc - 5
Equal in Phosphorus - 660
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Contains more Iron +199%
Contains more Calcium +255.1%
Contains more Potassium +178.6%
Contains less Sodium -77.8%
Contains more Magnesium +16.1%
Equal in Copper - 1.8
Equal in Zinc - 5
Equal in Phosphorus - 660

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 Vitamin K +∞%
Contains more Folate +65.2%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Contains more Vitamin C +328.6%
Contains more Vitamin B2 +145.1%
Contains more Vitamin K +∞%
Contains more Folate +65.2%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Soybean Sunflower seed Opinion
Calories 446 584 Sunflower seed
Protein 36.49 20.78 Soybean
Fats 19.94 51.46 Sunflower seed
Vitamin C 6 1.4 Soybean
Carbs 30.16 20 Soybean
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 5.25 Soybean
Calcium 277 78 Soybean
Potassium 1797 645 Soybean
Magnesium 280 325 Sunflower seed
Sugar 7.33 2.62 Sunflower seed
Fiber 9.3 8.6 Soybean
Copper 1.658 1.8 Sunflower seed
Zinc 4.89 5 Sunflower seed
Starch
Phosphorus 704 660 Soybean
Sodium 2 9 Soybean
Vitamin A 22 50 Sunflower seed
Vitamin E 0.85 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 0.874 1.48 Sunflower seed
Vitamin B2 0.87 0.355 Soybean
Vitamin B3 1.623 8.335 Sunflower seed
Vitamin B5 0.793 1.13 Sunflower seed
Vitamin B6 0.377 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 47 0 Soybean
Folate 375 227 Soybean
Trans Fat 0 Sunflower seed
Saturated Fat 2.884 4.455 Soybean
Monounsaturated Fat 4.404 18.528 Sunflower seed
Polyunsaturated fat 11.255 23.137 Sunflower seed
Tryptophan 0.591 0.348 Soybean
Threonine 1.766 0.928 Soybean
Isoleucine 1.971 1.139 Soybean
Leucine 3.309 1.659 Soybean
Lysine 2.706 0.937 Soybean
Methionine 0.547 0.494 Soybean
Phenylalanine 2.122 1.169 Soybean
Valine 2.029 1.315 Soybean
Histidine 1.097 0.632 Soybean
Fructose

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.