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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% 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 0% 1% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +194.1%
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

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%

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 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 seeds Adzuki bean Opinion
Calories 584kcal 329kcal Sunflower seeds
Protein 20.78g 19.87g Sunflower seeds
Fats 51.46g 0.53g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 50.2g Adzuki bean
Carbs 20g 62.9g Adzuki bean
Magnesium 325mg 127mg Sunflower seeds
Calcium 78mg 66mg Sunflower seeds
Potassium 645mg 1254mg Adzuki bean
Iron 5.25mg 4.98mg Sunflower seeds
Sugar 2.62g Adzuki bean
Fiber 8.6g 12.7g Adzuki bean
Copper 1.8mg 1.094mg Sunflower seeds
Zinc 5mg 5.04mg Adzuki bean
Phosphorus 660mg 381mg Sunflower seeds
Sodium 9mg 5mg Adzuki bean
Vitamin A 50IU 17IU Sunflower seeds
Vitamin A 3µg 1µg Sunflower seeds
Vitamin E 35.17mg Sunflower seeds
Manganese 1.95mg 1.73mg Sunflower seeds
Selenium 53µg 3.1µg Sunflower seeds
Vitamin B1 1.48mg 0.455mg Sunflower seeds
Vitamin B2 0.355mg 0.22mg Sunflower seeds
Vitamin B3 8.335mg 2.63mg Sunflower seeds
Vitamin B5 1.13mg 1.471mg Adzuki bean
Vitamin B6 1.345mg 0.351mg Sunflower seeds
Folate 227µg 622µg Adzuki bean
Choline 55.1mg Sunflower seeds
Saturated Fat 4.455g 0.191g Adzuki bean
Monounsaturated Fat 18.528g 0.05g Sunflower seeds
Polyunsaturated fat 23.137g 0.113g Sunflower seeds
Tryptophan 0.348mg 0.191mg Sunflower seeds
Threonine 0.928mg 0.674mg Sunflower seeds
Isoleucine 1.139mg 0.791mg Sunflower seeds
Leucine 1.659mg 1.668mg Adzuki bean
Lysine 0.937mg 1.497mg Adzuki bean
Methionine 0.494mg 0.21mg Sunflower seeds
Phenylalanine 1.169mg 1.052mg Sunflower seeds
Valine 1.315mg 1.023mg Sunflower seeds
Histidine 0.632mg 0.524mg Sunflower seeds
Omega-3 - EPA 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Adzuki bean
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
65%
Adzuki bean
Minerals Daily Need Coverage Score
207%
Sunflower seeds
132%
Adzuki bean

Comparison summary

Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 9)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds 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 - 4mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 4.264g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.