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  6. Sunflower seeds vs. Bean raw

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

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How are sunflower seeds and bean raw different?

  • Sunflower seeds are richer in vitamin E, copper, fats, vitamin B6, vitamin B1, selenium, vitamin B3, phosphorus, and magnesium, while bean raw is higher in folate.
  • Sunflower seeds cover your daily need for vitamin E 233% more than bean raw.
  • Sunflower seeds contain 42 times more fats than bean raw. Sunflower seeds contain 51.46g of fats, while bean raw contains 1.23g.
  • Bean raw has a higher glycemic index (33) than sunflower seeds (20).

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.7% 0% 1% 703% 370% 82% 156% 68% 310% 0% 0% 170%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Bean raw DV% diff.
Vitamin E 35.17mg 0.21mg 233%
Polyunsaturated fat 23.137g 0.407g 152%
Copper 1.8mg 0.893mg 101%
Fats 51.46g 1.23g 77%
Folate 227µg 525µg 75%
Vitamin B6 1.345mg 0.474mg 67%
Vitamin B1 1.48mg 0.713mg 64%
Selenium 53µg 27.9µg 46%
Monounsaturated fat 18.528g 0.229g 46%
Vitamin B3 8.335mg 1.174mg 45%
Phosphorus 660mg 411mg 36%
Magnesium 325mg 176mg 35%
Manganese 1.95mg 1.148mg 35%
Fiber 8.6g 15.5g 28%
Zinc 5mg 2.28mg 25%
Potassium 645mg 1393mg 22%
Saturated fat 4.455g 0.235g 19%
Carbs 20g 62.55g 14%
Starch 34.17g 14%
Calories 584kcal 347kcal 12%
Vitamin B2 0.355mg 0.212mg 11%
Vitamin B5 1.13mg 0.785mg 7%
Vitamin C 1.4mg 6.3mg 5%
Vitamin K 0µg 5.6µg 5%
Calcium 78mg 113mg 4%
Iron 5.25mg 5.07mg 2%
Choline 55.1mg 66.2mg 2%
Protein 20.78g 21.42g 1%
Protein per 100 calories 3.6g 6.2g N/A
Calories per 10 g protein 281kcal 162kcal N/A
Weight per 100 calories 17g 29g N/A
Unsaturated / Saturated Fat ratio 9.4 2.7 N/A
Net carbs 11.4g 47.05g N/A
Sugar 2.62g 2.11g N/A
Sodium 9mg 12mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.237mg 0%
Threonine 0.928mg 0.81mg 0%
Isoleucine 1.139mg 0.871mg 0%
Leucine 1.659mg 1.558mg 0%
Lysine 0.937mg 1.356mg 0%
Methionine 0.494mg 0.259mg 0%
Phenylalanine 1.169mg 1.095mg 0%
Valine 1.315mg 0.998mg 0%
Histidine 0.632mg 0.556mg 0%
Omega-3 (EPA) 0.014g 0g N/A

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%
~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

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.