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  6. Soybean vs. Sunflower seed

Soybean vs. Sunflower seed — In-Depth Nutrition Comparison

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A recap on differences between Soybean and Sunflower seed

  • Sunflower seed is higher than Soybean in Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, Vitamin B3, Manganese, and Folate.
  • Sunflower seed covers your daily Vitamin E needs 232% more than Soybean.

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

Infographic

Soybean 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.
Soybean
Soybean
2
:
8
Sunflower seed
Sunflower seed
Contains more Calcium +30.8%
Contains less Sodium -88.9%
Contains more Magnesium +277.9%
Contains more Phosphorus +169.4%
Contains more Potassium +25.2%
Contains more Zinc +334.8%
Contains more Copper +342.3%
Contains more Manganese +136.7%
Contains more Selenium +626%
Equal in Iron - 5.25
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +30.8%
Contains less Sodium -88.9%
Contains more Magnesium +277.9%
Contains more Phosphorus +169.4%
Contains more Potassium +25.2%
Contains more Zinc +334.8%
Contains more Copper +342.3%
Contains more Manganese +136.7%
Contains more Selenium +626%
Equal in Iron - 5.25

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.
Soybean
Soybean
2
:
8
Sunflower seed
Sunflower seed
Contains more Vitamin C +21.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +455.6%
Contains more Vitamin E +9948.6%
Contains more Vitamin B1 +854.8%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B3 +1989%
Contains more Vitamin B5 +531.3%
Contains more Vitamin B6 +474.8%
Contains more Folate +320.4%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Sunflower seed
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 +21.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +455.6%
Contains more Vitamin E +9948.6%
Contains more Vitamin B1 +854.8%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B3 +1989%
Contains more Vitamin B5 +531.3%
Contains more Vitamin B6 +474.8%
Contains more Folate +320.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
1
:
4
Sunflower seed
Sunflower seed
Contains more Water +1222.4%
Contains more Protein +14.1%
Contains more Fats +473.7%
Contains more Carbs +139.2%
Contains more Other +58.6%
Soybean
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
Sunflower seed
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 Water +1222.4%
Contains more Protein +14.1%
Contains more Fats +473.7%
Contains more Carbs +139.2%
Contains more Other +58.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean
Soybean
1
:
2
Sunflower seed
Sunflower seed
Contains less Saturated Fat -70.9%
Contains more Monounsaturated Fat +835.3%
Contains more Polyunsaturated fat +356.9%
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -70.9%
Contains more Monounsaturated Fat +835.3%
Contains more Polyunsaturated fat +356.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Sunflower seed Opinion
Net carbs 2.36g 11.4g Sunflower seed
Protein 18.21g 20.78g Sunflower seed
Fats 8.97g 51.46g Sunflower seed
Carbs 8.36g 20g Sunflower seed
Calories 172kcal 584kcal Sunflower seed
Sugar 3g 2.62g Sunflower seed
Fiber 6g 8.6g Sunflower seed
Calcium 102mg 78mg Soybean
Iron 5.14mg 5.25mg Sunflower seed
Magnesium 86mg 325mg Sunflower seed
Phosphorus 245mg 660mg Sunflower seed
Potassium 515mg 645mg Sunflower seed
Sodium 1mg 9mg Soybean
Zinc 1.15mg 5mg Sunflower seed
Copper 0.407mg 1.8mg Sunflower seed
Manganese 0.824mg 1.95mg Sunflower seed
Selenium 7.3µg 53µg Sunflower seed
Vitamin A 9IU 50IU Sunflower seed
Vitamin A RAE 0µg 3µg Sunflower seed
Vitamin E 0.35mg 35.17mg Sunflower seed
Vitamin C 1.7mg 1.4mg Soybean
Vitamin B1 0.155mg 1.48mg Sunflower seed
Vitamin B2 0.285mg 0.355mg Sunflower seed
Vitamin B3 0.399mg 8.335mg Sunflower seed
Vitamin B5 0.179mg 1.13mg Sunflower seed
Vitamin B6 0.234mg 1.345mg Sunflower seed
Folate 54µg 227µg Sunflower seed
Vitamin K 19.2µg 0µg Soybean
Tryptophan 0.242mg 0.348mg Sunflower seed
Threonine 0.723mg 0.928mg Sunflower seed
Isoleucine 0.807mg 1.139mg Sunflower seed
Leucine 1.355mg 1.659mg Sunflower seed
Lysine 1.108mg 0.937mg Soybean
Methionine 0.224mg 0.494mg Sunflower seed
Phenylalanine 0.869mg 1.169mg Sunflower seed
Valine 0.831mg 1.315mg Sunflower seed
Histidine 0.449mg 0.632mg Sunflower seed
Saturated Fat 1.297g 4.455g Soybean
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 1.981g 18.528g Sunflower seed
Polyunsaturated fat 5.064g 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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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
23%
Soybean
156%
Sunflower seed
Minerals Daily Need Coverage Score
75%
Soybean
207%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 0.38g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.8)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 3.158g)
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)

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 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.