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  6. Sunflower seeds vs. Bean

Sunflower seeds vs. Bean — In-Depth Nutrition Comparison

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A recap on differences between Sunflower seeds and Bean

  • Sunflower seeds are higher than Bean in Vitamin E, Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, Iron, Folate, and Vitamin B3.
  • Sunflower seeds covers your daily Vitamin E needs 233% more than Bean.
  • Sunflower seeds contain 19 times more Vitamin B3 than Bean. While Sunflower seeds contain 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 seeds 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
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
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 EVitamin 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
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
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 seeds 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 seeds Bean Opinion
Calories 584kcal 105kcal Sunflower seeds
Protein 20.78g 4.8g Sunflower seeds
Fats 51.46g 0.4g Sunflower seeds
Vitamin C 1.4mg 3.1mg Bean
Net carbs 11.4g 14.99g Bean
Carbs 20g 20.49g Bean
Magnesium 325mg 32mg Sunflower seeds
Calcium 78mg 50mg Sunflower seeds
Potassium 645mg 296mg Sunflower seeds
Iron 5.25mg 0.29mg Sunflower seeds
Sugar 2.62g 7.78g Sunflower seeds
Fiber 8.6g 5.5g Sunflower seeds
Copper 1.8mg 0.206mg Sunflower seeds
Zinc 5mg 1.4mg Sunflower seeds
Phosphorus 660mg 104mg Sunflower seeds
Sodium 9mg 1mg Bean
Vitamin A 50IU 106IU Bean
Vitamin A 3µg 5µg Bean
Vitamin E 35.17mg 0.15mg Sunflower seeds
Manganese 1.95mg Sunflower seeds
Selenium 53µg 4.5µg Sunflower seeds
Vitamin B1 1.48mg 0.15mg Sunflower seeds
Vitamin B2 0.355mg 0.06mg Sunflower seeds
Vitamin B3 8.335mg 0.43mg Sunflower seeds
Vitamin B5 1.13mg Sunflower seeds
Vitamin B6 1.345mg 0.13mg Sunflower seeds
Vitamin K 0µg 0.8µg Bean
Folate 227µg 24µg Sunflower seeds
Choline 55.1mg 30.8mg Sunflower seeds
Saturated Fat 4.455g 0.103g Bean
Monounsaturated Fat 18.528g 0.035g Sunflower seeds
Polyunsaturated fat 23.137g 0.172g Sunflower seeds
Tryptophan 0.348mg Sunflower seeds
Threonine 0.928mg Sunflower seeds
Isoleucine 1.139mg Sunflower seeds
Leucine 1.659mg Sunflower seeds
Lysine 0.937mg Sunflower seeds
Methionine 0.494mg Sunflower seeds
Phenylalanine 1.169mg Sunflower seeds
Valine 1.315mg Sunflower seeds
Histidine 0.632mg Sunflower seeds
Omega-3 - EPA 0.014g 0g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds 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 seeds
11%
Bean
Minerals Daily Need Coverage Score
207%
Sunflower seeds
25%
Bean

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 5.16g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds 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 seeds - 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.