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Soybean vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on differences between soybeans and sunflower seeds

  • Sunflower seeds are higher than soybeans in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, vitamin B3, manganese, and folate.
  • Sunflower seeds cover your daily vitamin E needs 232% more than soybeans.

Food varieties used in this article are Soybeans, mature cooked, boiled, without salt and Seeds, sunflower seed kernels, dried.

Infographic

Soybean 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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 CalciumCalcium +30.8%
Contains less SodiumSodium -88.9%
Contains more MagnesiumMagnesium +277.9%
Contains more PotassiumPotassium +25.2%
Contains more CopperCopper +342.3%
Contains more ZincZinc +334.8%
Contains more PhosphorusPhosphorus +169.4%
Contains more ManganeseManganese +136.7%
Contains more SeleniumSelenium +626%
~equal in Iron ~5.25mg

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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
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 +21.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9948.6%
Contains more Vitamin B1Vitamin B1 +854.8%
Contains more Vitamin B2Vitamin B2 +24.6%
Contains more Vitamin B3Vitamin B3 +1989%
Contains more Vitamin B5Vitamin B5 +531.3%
Contains more Vitamin B6Vitamin B6 +474.8%
Contains more FolateFolate +320.4%
Contains more CholineCholine +16%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Sunflower seeds DV% diff.
Vitamin E 0.35mg 35.17mg 232%
Copper 0.407mg 1.8mg 155%
Polyunsaturated fat 5.064g 23.137g 120%
Vitamin B1 0.155mg 1.48mg 110%
Vitamin B6 0.234mg 1.345mg 85%
Selenium 7.3µg 53µg 83%
Fats 8.97g 51.46g 65%
Phosphorus 245mg 660mg 59%
Magnesium 86mg 325mg 57%
Vitamin B3 0.399mg 8.335mg 50%
Manganese 0.824mg 1.95mg 49%
Folate 54µg 227µg 43%
Monounsaturated fat 1.981g 18.528g 41%
Zinc 1.15mg 5mg 35%
Calories 172kcal 584kcal 21%
Vitamin B5 0.179mg 1.13mg 19%
Vitamin K 19.2µg 0µg 16%
Saturated fat 1.297g 4.455g 14%
Fiber 6g 8.6g 10%
Protein 18.21g 20.78g 5%
Vitamin B2 0.285mg 0.355mg 5%
Potassium 515mg 645mg 4%
Carbs 8.36g 20g 4%
Calcium 102mg 78mg 2%
Iron 5.14mg 5.25mg 1%
Choline 47.5mg 55.1mg 1%
Vitamin C 1.7mg 1.4mg 0%
Net carbs 2.36g 11.4g N/A
Sugar 3g 2.62g N/A
Sodium 1mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.242mg 0.348mg 0%
Threonine 0.723mg 0.928mg 0%
Isoleucine 0.807mg 1.139mg 0%
Leucine 1.355mg 1.659mg 0%
Lysine 1.108mg 0.937mg 0%
Methionine 0.224mg 0.494mg 0%
Phenylalanine 0.869mg 1.169mg 0%
Valine 0.831mg 1.315mg 0%
Histidine 0.449mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 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 +1222.4%
Contains more ProteinProtein +14.1%
Contains more FatsFats +473.7%
Contains more CarbsCarbs +139.2%
Contains more OtherOther +58.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 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 -70.9%
Contains more Mono. FatMonounsaturated fat +835.3%
Contains more Poly. FatPolyunsaturated fat +356.9%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.