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  6. Sunflower oil vs. Bean raw

Sunflower oil vs. Bean raw — In-Depth Nutrition Comparison

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What are the differences between Sunflower oil and Bean raw?

  • Sunflower oil is higher in Vitamin E , yet Bean raw is higher in Folate, Copper, Iron, Fiber, Vitamin B1, Phosphorus, Selenium, and Manganese.
  • Sunflower oil's daily need coverage for Vitamin E is 272% more.
  • Sunflower oil has 55 times more Saturated Fat than Bean raw. While Sunflower oil has 13g of Saturated Fat, Bean raw has only 0.235g.

We used Oil, sunflower, linoleic, (partially hydrogenated) and Beans, pinto, mature seeds, raw types in this article.

Infographic

Sunflower oil vs Bean raw 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.
Sunflower oil
Sunflower oil
1
:
9
Bean raw
Bean raw
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Sunflower oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Sunflower oil
Sunflower oil
1
:
9
Bean raw
Bean raw
Contains more Vitamin E +19461.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Equal in Vitamin K - 5.6
Sunflower oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 822% 0% 0% 0% 0% 0% 0% 0% 0% 0% 14%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin E +19461.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Equal in Vitamin K - 5.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower oil
Sunflower oil
1
:
4
Bean raw
Bean raw
Contains more Fats +8030.1%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Sunflower oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Fats +8030.1%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower oil
Sunflower oil
2
:
1
Bean raw
Bean raw
Contains more Monounsaturated Fat +20074.7%
Contains more Polyunsaturated fat +8843.5%
Contains less Saturated Fat -98.2%
Sunflower oil
14% 48% 38%
Saturated Fat: 13 g
Monounsaturated Fat: 46.2 g
Polyunsaturated fat: 36.4 g
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +20074.7%
Contains more Polyunsaturated fat +8843.5%
Contains less Saturated Fat -98.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower oil Bean raw Opinion
Net carbs 0g 47.05g Bean raw
Protein 0g 21.42g Bean raw
Fats 100g 1.23g Sunflower oil
Carbs 0g 62.55g Bean raw
Calories 884kcal 347kcal Sunflower oil
Starch 34.17g Bean raw
Sugar 0g 2.11g Sunflower oil
Fiber 0g 15.5g Bean raw
Calcium 0mg 113mg Bean raw
Iron 0mg 5.07mg Bean raw
Magnesium 0mg 176mg Bean raw
Phosphorus 0mg 411mg Bean raw
Potassium 0mg 1393mg Bean raw
Sodium 0mg 12mg Sunflower oil
Zinc 0mg 2.28mg Bean raw
Copper 0mg 0.893mg Bean raw
Manganese 0mg 1.148mg Bean raw
Selenium 0µg 27.9µg Bean raw
Vitamin E 41.08mg 0.21mg Sunflower oil
Vitamin C 0mg 6.3mg Bean raw
Vitamin B1 0mg 0.713mg Bean raw
Vitamin B2 0mg 0.212mg Bean raw
Vitamin B3 0mg 1.174mg Bean raw
Vitamin B5 0mg 0.785mg Bean raw
Vitamin B6 0mg 0.474mg Bean raw
Folate 0µg 525µg Bean raw
Vitamin K 5.4µg 5.6µg Bean raw
Tryptophan 0mg 0.237mg Bean raw
Threonine 0mg 0.81mg Bean raw
Isoleucine 0mg 0.871mg Bean raw
Leucine 0mg 1.558mg Bean raw
Lysine 0mg 1.356mg Bean raw
Methionine 0mg 0.259mg Bean raw
Phenylalanine 0mg 1.095mg Bean raw
Valine 0mg 0.998mg Bean raw
Histidine 0mg 0.556mg Bean raw
Saturated Fat 13g 0.235g Bean raw
Monounsaturated Fat 46.2g 0.229g Sunflower oil
Polyunsaturated fat 36.4g 0.407g Sunflower oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower oil Bean raw
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
70%
Sunflower oil
70%
Bean raw
Minerals Daily Need Coverage Score
0%
Sunflower oil
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 33)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 12.765g)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.5)

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.