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Sunflower oil vs. Broad bean raw — In-Depth Nutrition Comparison

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How are sunflower oil and broad bean raw different?

  • Sunflower oil is richer in vitamin E, while broad bean raw is higher in copper, folate, fiber, vitamin K, manganese, vitamin B2, iron, and phosphorus.
  • Sunflower oil covers your daily need for vitamin E, 266% more than broad bean raw.
  • Sunflower oil contains 110 times more saturated fat than broad bean raw. Sunflower oil contains 13g of saturated fat, while broad bean raw contains 0.118g.
  • Broad bean raw has a higher glycemic index (79) than sunflower oil (0).

Oil, sunflower, linoleic, (partially hydrogenated) and Beans, fava, in pod, raw types were used in this article.

Infographic

Sunflower oil vs Broad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin EVitamin E +3441.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +657.4%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more FatsFats +13598.6%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +44323.1%
Contains more Poly. FatPolyunsaturated fat +10543.3%
Contains less Sat. FatSaturated fat -99.1%

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 Broad bean raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower oil Broad bean raw DV% diff.
Vitamin E 41.08mg 1.16mg 266%
Polyunsaturated fat 36.4g 0.342g 240%
Fats 100g 0.73g 153%
Monounsaturated fat 46.2g 0.104g 115%
Saturated fat 13g 0.118g 59%
Copper 0mg 0.402mg 45%
Calories 884kcal 88kcal 40%
Folate 0µg 148µg 37%
Fiber 0g 7.5g 30%
Vitamin K 5.4µg 40.9µg 30%
Manganese 0mg 0.661mg 29%
Vitamin B2 0mg 0.29mg 22%
Iron 0mg 1.55mg 19%
Phosphorus 0mg 129mg 18%
Protein 0g 7.92g 16%
Vitamin B3 0mg 2.249mg 14%
Vitamin B1 0mg 0.133mg 11%
Potassium 0mg 332mg 10%
Zinc 0mg 1mg 9%
Vitamin B6 0mg 0.104mg 8%
Magnesium 0mg 33mg 8%
Carbs 0g 17.63g 6%
Vitamin B5 0mg 0.225mg 5%
Vitamin C 0mg 3.7mg 4%
Calcium 0mg 37mg 4%
Vitamin A 0µg 17µg 2%
Selenium 0µg 0.8µg 1%
Sodium 0mg 25mg 1%
Net carbs 0g 10.13g N/A
Sugar 0g 9.21g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower oil Broad bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
64%
Sunflower oil
33%
Broad bean raw
Minerals Daily Need Coverage Score
0%
Sunflower oil
43%
Broad bean raw

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 9.21g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 79)
Which food is lower in Saturated fat?
Broad bean raw
Broad bean raw is lower in Saturated fat (difference - 12.882g)
Which food is cheaper?
Broad bean raw
Broad bean raw is cheaper (difference - $0.9)
Which food is richer in minerals?
Broad bean raw
Broad bean raw is relatively richer in minerals
Which food is richer in vitamins?
Broad bean raw
Broad bean raw is relatively richer in vitamins
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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/nutrients
  2. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.