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Sunflower seed vs Adzuki bean - In-Depth Nutrition Comparison

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How are Sunflower seed and Adzuki bean different?

  • Sunflower seed is higher than Adzuki bean in Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, Manganese, Vitamin B3, Iron, and Zinc.
  • Sunflower seed covers your daily need of Copper 167% more than Adzuki bean.
  • Sunflower seed contains 44 times more Selenium than Adzuki bean. Sunflower seed contains 53µg of Selenium, while Adzuki bean contains 1.2µg.

Seeds, sunflower seed kernels, dried and Beans, adzuki, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Sunflower seed vs Adzuki 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
Contains more Calcium +178.6%
Contains more Iron +162.5%
Contains more Magnesium +525%
Contains more Phosphorus +292.9%
Contains more Potassium +21.2%
Contains more Zinc +182.5%
Contains more Copper +504%
Contains less Sodium -11.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Contains more Calcium +178.6%
Contains more Iron +162.5%
Contains more Magnesium +525%
Contains more Phosphorus +292.9%
Contains more Potassium +21.2%
Contains more Zinc +182.5%
Contains more Copper +504%
Contains less Sodium -11.1%

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
:
Contains more Vitamin A +733.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1187%
Contains more Vitamin B2 +454.7%
Contains more Vitamin B3 +1062.5%
Contains more Vitamin B5 +162.8%
Contains more Vitamin B6 +1301%
Contains more Folate +87.6%
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 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin A +733.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1187%
Contains more Vitamin B2 +454.7%
Contains more Vitamin B3 +1062.5%
Contains more Vitamin B5 +162.8%
Contains more Vitamin B6 +1301%
Contains more Folate +87.6%

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 Adzuki bean
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Adzuki bean Opinion
Net carbs 11.4g 17.47g Adzuki bean
Protein 20.78g 7.52g Sunflower seed
Fats 51.46g 0.1g Sunflower seed
Carbs 20g 24.77g Adzuki bean
Calories 584kcal 128kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g g Adzuki bean
Fiber 8.6g 7.3g Sunflower seed
Calcium 78mg 28mg Sunflower seed
Iron 5.25mg 2mg Sunflower seed
Magnesium 325mg 52mg Sunflower seed
Phosphorus 660mg 168mg Sunflower seed
Potassium 645mg 532mg Sunflower seed
Sodium 9mg 8mg Adzuki bean
Zinc 5mg 1.77mg Sunflower seed
Copper 1.8mg 0.298mg Sunflower seed
Vitamin A 50IU 6IU Sunflower seed
Vitamin E 35.17mg mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.115mg Sunflower seed
Vitamin B2 0.355mg 0.064mg Sunflower seed
Vitamin B3 8.335mg 0.717mg Sunflower seed
Vitamin B5 1.13mg 0.43mg Sunflower seed
Vitamin B6 1.345mg 0.096mg Sunflower seed
Folate 227µg 121µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sunflower seed
Tryptophan 0.348mg 0.072mg Sunflower seed
Threonine 0.928mg 0.255mg Sunflower seed
Isoleucine 1.139mg 0.3mg Sunflower seed
Leucine 1.659mg 0.632mg Sunflower seed
Lysine 0.937mg 0.567mg Sunflower seed
Methionine 0.494mg 0.079mg Sunflower seed
Phenylalanine 1.169mg 0.398mg Sunflower seed
Valine 1.315mg 0.387mg Sunflower seed
Histidine 0.632mg 0.198mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 0.036g Adzuki bean
Monounsaturated Fat 18.528g 0.009g Sunflower seed
Polyunsaturated fat 23.137g 0.021g Sunflower seed

Which food is preferable for your diet?

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

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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
16
Adzuki bean
Mineral Summary Score
191
Sunflower seed
49
Adzuki 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
45%
Adzuki bean
Carbohydrates
20%
Sunflower seed
25%
Adzuki bean
Fats
238%
Sunflower seed
0%
Adzuki bean

Comparison summary

Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 9)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 4.419g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.