Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sunflower seeds
  5. Compare
  6. Sunflower seeds vs. Bean raw

Sunflower seeds vs. Bean raw — In-Depth Nutrition Comparison

Compare

How are Sunflower seeds and Bean raw different?

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

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

Infographic

Sunflower seeds vs 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +84.7%
Contains more CopperCopper +101.6%
Contains more ZincZinc +119.3%
Contains more PhosphorusPhosphorus +60.6%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +69.9%
Contains more SeleniumSelenium +90%
Contains more CalciumCalcium +44.9%
Contains more PotassiumPotassium +116%
~equal in Iron ~5.07mg

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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16647.6%
Contains more Vitamin B1Vitamin B1 +107.6%
Contains more Vitamin B2Vitamin B2 +67.5%
Contains more Vitamin B3Vitamin B3 +610%
Contains more Vitamin B5Vitamin B5 +43.9%
Contains more Vitamin B6Vitamin B6 +183.8%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +131.3%
Contains more CholineCholine +20.1%
~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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +4083.7%
Contains more CarbsCarbs +212.8%
Contains more WaterWater +139.5%
Contains more OtherOther +14.5%
~equal in Protein ~21.42g

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
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated Fat +7990.8%
Contains more Poly. FatPolyunsaturated fat +5584.8%
Contains less Sat. FatSaturated Fat -94.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +26.3%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 raw
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Bean raw Opinion
Calories 584kcal 347kcal Sunflower seeds
Protein 20.78g 21.42g Bean raw
Fats 51.46g 1.23g Sunflower seeds
Vitamin C 1.4mg 6.3mg Bean raw
Net carbs 11.4g 47.05g Bean raw
Carbs 20g 62.55g Bean raw
Magnesium 325mg 176mg Sunflower seeds
Calcium 78mg 113mg Bean raw
Potassium 645mg 1393mg Bean raw
Iron 5.25mg 5.07mg Sunflower seeds
Sugar 2.62g 2.11g Bean raw
Fiber 8.6g 15.5g Bean raw
Copper 1.8mg 0.893mg Sunflower seeds
Zinc 5mg 2.28mg Sunflower seeds
Starch 34.17g Bean raw
Phosphorus 660mg 411mg Sunflower seeds
Sodium 9mg 12mg Sunflower seeds
Vitamin A 50IU 0IU Sunflower seeds
Vitamin A 3µg 0µg Sunflower seeds
Vitamin E 35.17mg 0.21mg Sunflower seeds
Manganese 1.95mg 1.148mg Sunflower seeds
Selenium 53µg 27.9µg Sunflower seeds
Vitamin B1 1.48mg 0.713mg Sunflower seeds
Vitamin B2 0.355mg 0.212mg Sunflower seeds
Vitamin B3 8.335mg 1.174mg Sunflower seeds
Vitamin B5 1.13mg 0.785mg Sunflower seeds
Vitamin B6 1.345mg 0.474mg Sunflower seeds
Vitamin K 0µg 5.6µg Bean raw
Folate 227µg 525µg Bean raw
Choline 55.1mg 66.2mg Bean raw
Saturated Fat 4.455g 0.235g Bean raw
Monounsaturated Fat 18.528g 0.229g Sunflower seeds
Polyunsaturated fat 23.137g 0.407g Sunflower seeds
Tryptophan 0.348mg 0.237mg Sunflower seeds
Threonine 0.928mg 0.81mg Sunflower seeds
Isoleucine 1.139mg 0.871mg Sunflower seeds
Leucine 1.659mg 1.558mg Sunflower seeds
Lysine 0.937mg 1.356mg Bean raw
Methionine 0.494mg 0.259mg Sunflower seeds
Phenylalanine 1.169mg 1.095mg Sunflower seeds
Valine 1.315mg 0.998mg Sunflower seeds
Histidine 0.632mg 0.556mg 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 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
146%
Sunflower seeds
67%
Bean raw
Minerals Daily Need Coverage Score
207%
Sunflower seeds
131%
Bean raw

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 3mg)
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 lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 0.51g)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 4.22g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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 raw - 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.