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Sunflower seed vs. Bean — In-Depth Nutrition Comparison

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A recap on differences between Sunflower seed and Bean

  • Sunflower seed is higher than Bean in Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, Iron, Folate, and Vitamin B3.
  • Sunflower seed covers your daily Vitamin E needs 233% more than Bean.
  • Sunflower seed contains 19 times more Vitamin B3 than Bean. While Sunflower seed contains 8.335mg of Vitamin B3, Bean contains only 0.43mg.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Beans, baked, canned, no salt added.

Infographic

Sunflower seed vs Bean 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Bean
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +915.6%
Contains more CalciumCalcium +56%
Contains more PotassiumPotassium +117.9%
Contains more IronIron +1710.3%
Contains more CopperCopper +773.8%
Contains more ZincZinc +257.1%
Contains more PhosphorusPhosphorus +534.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1077.8%
Contains less SodiumSodium -88.9%

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 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Bean
3
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin E Vitamin E +23346.7%
Contains more Vitamin B1Vitamin B1 +886.7%
Contains more Vitamin B2Vitamin B2 +491.7%
Contains more Vitamin B3Vitamin B3 +1838.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +934.6%
Contains more FolateFolate +845.8%
Contains more CholineCholine +78.9%
Contains more Vitamin CVitamin C +121.4%
Contains more Vitamin AVitamin A +112%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Bean
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +332.9%
Contains more FatsFats +12765%
Contains more OtherOther +77.2%
Contains more WaterWater +1434.9%
~equal in Carbs ~20.49g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated Fat: Sat. Fat 4.455 g
Monounsaturated Fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated Fat +52837.1%
Contains more Poly. FatPolyunsaturated fat +13351.7%
Contains less Sat. FatSaturated Fat -97.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Bean Opinion
Calories 584kcal 105kcal Sunflower seed
Protein 20.78g 4.8g Sunflower seed
Fats 51.46g 0.4g Sunflower seed
Vitamin C 1.4mg 3.1mg Bean
Net carbs 11.4g 14.99g Bean
Carbs 20g 20.49g Bean
Magnesium 325mg 32mg Sunflower seed
Calcium 78mg 50mg Sunflower seed
Potassium 645mg 296mg Sunflower seed
Iron 5.25mg 0.29mg Sunflower seed
Sugar 2.62g 7.78g Sunflower seed
Fiber 8.6g 5.5g Sunflower seed
Copper 1.8mg 0.206mg Sunflower seed
Zinc 5mg 1.4mg Sunflower seed
Phosphorus 660mg 104mg Sunflower seed
Sodium 9mg 1mg Bean
Vitamin A 50IU 106IU Bean
Vitamin A RAE 3µg 5µg Bean
Vitamin E 35.17mg 0.15mg Sunflower seed
Manganese 1.95mg Sunflower seed
Selenium 53µg 4.5µg Sunflower seed
Vitamin B1 1.48mg 0.15mg Sunflower seed
Vitamin B2 0.355mg 0.06mg Sunflower seed
Vitamin B3 8.335mg 0.43mg Sunflower seed
Vitamin B5 1.13mg Sunflower seed
Vitamin B6 1.345mg 0.13mg Sunflower seed
Vitamin K 0µg 0.8µg Bean
Folate 227µg 24µg Sunflower seed
Choline 55.1mg 30.8mg Sunflower seed
Saturated Fat 4.455g 0.103g Bean
Monounsaturated Fat 18.528g 0.035g Sunflower seed
Polyunsaturated fat 23.137g 0.172g Sunflower seed
Tryptophan 0.348mg Sunflower seed
Threonine 0.928mg Sunflower seed
Isoleucine 1.139mg Sunflower seed
Leucine 1.659mg Sunflower seed
Lysine 0.937mg Sunflower seed
Methionine 0.494mg Sunflower seed
Phenylalanine 1.169mg Sunflower seed
Valine 1.315mg Sunflower seed
Histidine 0.632mg Sunflower seed
Omega-3 - EPA 0.014g 0g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
146%
Sunflower seed
11%
Bean
Minerals Daily Need Coverage Score
207%
Sunflower seed
25%
Bean

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 5.16g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 13)
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?
Bean
Bean contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 4.352g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.1)
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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.