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Sunflower seed vs Bean - In-Depth Nutrition Comparison

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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
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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
:
2
Bean
Contains more Magnesium +84.7%
Contains more Copper +101.6%
Contains more Zinc +119.3%
Contains more Phosphorus +60.6%
Contains less Sodium -25%
Contains more Calcium +44.9%
Contains more Potassium +116%
Equal in Iron - 5.07
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Contains more Magnesium +84.7%
Contains more Copper +101.6%
Contains more Zinc +119.3%
Contains more Phosphorus +60.6%
Contains less Sodium -25%
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 Vitamin K +∞%
Contains more Folate +131.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
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 Vitamin K +∞%
Contains more Folate +131.3%

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 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

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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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.

All nutrients comparison - raw data values

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

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.