Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Sunflower seed vs Bean - In-Depth Nutrition Comparison

Compare

How are Sunflower seed and Bean different?

  • Sunflower seed is richer in Vitamin E , Copper, Vitamin B6, Vitamin B1, Selenium, Vitamin B3, Phosphorus, Magnesium, and Manganese, while Bean is higher in Folate.
  • Sunflower seed covers your daily need of Vitamin E 233% more than Bean.
  • Sunflower seed contains 7 times more Vitamin B3 than Bean. Sunflower seed contains 8.335mg of Vitamin B3, while Bean contains 1.174mg.

Seeds, sunflower seed kernels, dried and Beans, pinto, mature seeds, raw types were used in this article.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +84.7%
Contains more Phosphorus +60.6%
Contains less Sodium -25%
Contains more Zinc +119.3%
Contains more Copper +101.6%
Contains more Calcium +44.9%
Contains more Potassium +116%
Equal in Iron - 5.07
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains more Magnesium +84.7%
Contains more Phosphorus +60.6%
Contains less Sodium -25%
Contains more Zinc +119.3%
Contains more Copper +101.6%
Contains more Calcium +44.9%
Contains more Potassium +116%
Equal in Iron - 5.07

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Bean
Contains more Vitamin A +∞%
Contains more Vitamin E +16647.6%
Contains more Vitamin B1 +107.6%
Contains more Vitamin B2 +67.5%
Contains more Vitamin B3 +610%
Contains more Vitamin B5 +43.9%
Contains more Vitamin B6 +183.8%
Contains more Vitamin C +350%
Contains more Folate +131.3%
Contains more Vitamin K +∞%
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%
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 A +∞%
Contains more Vitamin E +16647.6%
Contains more Vitamin B1 +107.6%
Contains more Vitamin B2 +67.5%
Contains more Vitamin B3 +610%
Contains more Vitamin B5 +43.9%
Contains more Vitamin B6 +183.8%
Contains more Vitamin C +350%
Contains more Folate +131.3%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Bean
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Bean Opinion
Net carbs 11.4g 47.05g Bean
Protein 20.78g 21.42g Bean
Fats 51.46g 1.23g Sunflower seed
Carbs 20g 62.55g Bean
Calories 584kcal 347kcal Sunflower seed
Starch g 34.17g Bean
Fructose g 0g Bean
Sugar 2.62g 2.11g Bean
Fiber 8.6g 15.5g Bean
Calcium 78mg 113mg Bean
Iron 5.25mg 5.07mg Sunflower seed
Magnesium 325mg 176mg Sunflower seed
Phosphorus 660mg 411mg Sunflower seed
Potassium 645mg 1393mg Bean
Sodium 9mg 12mg Sunflower seed
Zinc 5mg 2.28mg Sunflower seed
Copper 1.8mg 0.893mg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin E 35.17mg 0.21mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 6.3mg Bean
Vitamin B1 1.48mg 0.713mg Sunflower seed
Vitamin B2 0.355mg 0.212mg Sunflower seed
Vitamin B3 8.335mg 1.174mg Sunflower seed
Vitamin B5 1.13mg 0.785mg Sunflower seed
Vitamin B6 1.345mg 0.474mg Sunflower seed
Folate 227µg 525µg Bean
Vitamin B12 0µg 0µg
Vitamin K 0µg 5.6µg Bean
Tryptophan 0.348mg 0.237mg Sunflower seed
Threonine 0.928mg 0.81mg Sunflower seed
Isoleucine 1.139mg 0.871mg Sunflower seed
Leucine 1.659mg 1.558mg Sunflower seed
Lysine 0.937mg 1.356mg Bean
Methionine 0.494mg 0.259mg Sunflower seed
Phenylalanine 1.169mg 1.095mg Sunflower seed
Valine 1.315mg 0.998mg Sunflower seed
Histidine 0.632mg 0.556mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 0.235g Bean
Monounsaturated Fat 18.528g 0.229g Sunflower seed
Polyunsaturated fat 23.137g 0.407g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
70
Bean
Mineral Summary Score
191
Sunflower seed
126
Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
129%
Bean
Carbohydrates
20%
Sunflower seed
63%
Bean
Fats
238%
Sunflower seed
6%
Bean

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 0.51g)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 4.22g)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.