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  6. Sunflower seeds vs. Adzuki bean

Sunflower seeds vs. Adzuki bean — In-Depth Nutrition Comparison

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What are the differences between sunflower seeds and adzuki bean?

  • Sunflower seeds are higher in selenium, vitamin B1, copper, vitamin B6, magnesium, phosphorus, and vitamin B3, yet adzuki bean is higher in folate and potassium.
  • Adzuki bean's daily need coverage for folate is 99% more.
  • Sunflower seeds have 23 times more saturated fat than adzuki bean. While sunflower seeds have 4.455g of saturated fat, adzuki bean has only 0.191g.

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

Infographic

Sunflower seeds vs Adzuki 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" 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more MagnesiumMagnesium +155.9%
Contains more CalciumCalcium +18.2%
Contains more CopperCopper +64.5%
Contains more PhosphorusPhosphorus +73.2%
Contains more ManganeseManganese +12.7%
Contains more SeleniumSelenium +1609.7%
Contains more PotassiumPotassium +94.4%
Contains less SodiumSodium -44.4%
~equal in Iron ~4.98mg
~equal in Zinc ~5.04mg

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% 1% 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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +225.3%
Contains more Vitamin B2Vitamin B2 +61.4%
Contains more Vitamin B3Vitamin B3 +216.9%
Contains more Vitamin B6Vitamin B6 +283.2%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +30.2%
Contains more FolateFolate +174%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Adzuki bean DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 23.137g 0.113g 153%
Folate 227µg 622µg 99%
Selenium 53µg 3.1µg 91%
Vitamin B1 1.48mg 0.455mg 85%
Fats 51.46g 0.53g 78%
Copper 1.8mg 1.094mg 78%
Vitamin B6 1.345mg 0.351mg 76%
Magnesium 325mg 127mg 47%
Monounsaturated fat 18.528g 0.05g 46%
Phosphorus 660mg 381mg 40%
Vitamin B3 8.335mg 2.63mg 36%
Saturated fat 4.455g 0.191g 19%
Potassium 645mg 1254mg 18%
Fiber 8.6g 12.7g 16%
Carbs 20g 62.9g 14%
Calories 584kcal 329kcal 13%
Vitamin B2 0.355mg 0.22mg 10%
Choline 55.1mg 10%
Manganese 1.95mg 1.73mg 10%
Vitamin B5 1.13mg 1.471mg 7%
Iron 5.25mg 4.98mg 3%
Vitamin C 1.4mg 0mg 2%
Protein 20.78g 19.87g 2%
Calcium 78mg 66mg 1%
Net carbs 11.4g 50.2g N/A
Sugar 2.62g N/A
Zinc 5mg 5.04mg 0%
Sodium 9mg 5mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.348mg 0.191mg 0%
Threonine 0.928mg 0.674mg 0%
Isoleucine 1.139mg 0.791mg 0%
Leucine 1.659mg 1.668mg 0%
Lysine 0.937mg 1.497mg 0%
Methionine 0.494mg 0.21mg 0%
Phenylalanine 1.169mg 1.052mg 0%
Valine 1.315mg 1.023mg 0%
Histidine 0.632mg 0.524mg 0%
Omega-3 - EPA 0.014g 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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +9609.4%
Contains more CarbsCarbs +214.5%
Contains more WaterWater +184.1%
~equal in Protein ~19.87g
~equal in Other ~3.26g

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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +36956%
Contains more Poly. FatPolyunsaturated fat +20375.2%
Contains less Sat. FatSaturated fat -95.7%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.