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Sunflower seed vs Baked beans - In-Depth Nutrition Comparison

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Differences between Sunflower seed and Baked beans

  • Baked beans contain less Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Vitamin B3, Folate, and Iron than Sunflower seed.
  • Sunflower seed's daily need coverage for Copper is 182% higher.
  • Baked beans contain 20 times less Vitamin B3 than Sunflower seed. Sunflower seed contains 8.335mg of Vitamin B3, while Baked beans contain 0.408mg.

The food types used in this comparison are Seeds, sunflower seed kernels, dried and Beans, baked, home prepared.

Infographic

Sunflower seed vs Baked beans 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 +27.9%
Contains more Iron +163.8%
Contains more Magnesium +655.8%
Contains more Phosphorus +505.5%
Contains more Potassium +80.2%
Contains less Sodium -97.9%
Contains more Zinc +584.9%
Contains more Copper +1032.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 75% 31% 47% 32% 56% 20% 53%
Contains more Calcium +27.9%
Contains more Iron +163.8%
Contains more Magnesium +655.8%
Contains more Phosphorus +505.5%
Contains more Potassium +80.2%
Contains less Sodium -97.9%
Contains more Zinc +584.9%
Contains more Copper +1032.1%

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 +∞%
Contains more Vitamin C +27.3%
Contains more Vitamin B1 +988.2%
Contains more Vitamin B2 +624.5%
Contains more Vitamin B3 +1942.9%
Contains more Vitamin B5 +629%
Contains more Vitamin B6 +1394.4%
Contains more Folate +372.9%
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 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +27.3%
Contains more Vitamin B1 +988.2%
Contains more Vitamin B2 +624.5%
Contains more Vitamin B3 +1942.9%
Contains more Vitamin B5 +629%
Contains more Vitamin B6 +1394.4%
Contains more Folate +372.9%

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 Baked beans
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Sunflower seed Baked beans Opinion
Net carbs 11.4g 16.13g Baked beans
Protein 20.78g 5.54g Sunflower seed
Fats 51.46g 5.15g Sunflower seed
Carbs 20g 21.63g Baked beans
Calories 584kcal 155kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g g Baked beans
Fiber 8.6g 5.5g Sunflower seed
Calcium 78mg 61mg Sunflower seed
Iron 5.25mg 1.99mg Sunflower seed
Magnesium 325mg 43mg Sunflower seed
Phosphorus 660mg 109mg Sunflower seed
Potassium 645mg 358mg Sunflower seed
Sodium 9mg 422mg Sunflower seed
Zinc 5mg 0.73mg Sunflower seed
Copper 1.8mg 0.159mg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin E 35.17mg mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 1.1mg Sunflower seed
Vitamin B1 1.48mg 0.136mg Sunflower seed
Vitamin B2 0.355mg 0.049mg Sunflower seed
Vitamin B3 8.335mg 0.408mg Sunflower seed
Vitamin B5 1.13mg 0.155mg Sunflower seed
Vitamin B6 1.345mg 0.09mg Sunflower seed
Folate 227µg 48µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sunflower seed
Tryptophan 0.348mg 0.067mg Sunflower seed
Threonine 0.928mg 0.228mg Sunflower seed
Isoleucine 1.139mg 0.242mg Sunflower seed
Leucine 1.659mg 0.428mg Sunflower seed
Lysine 0.937mg 0.379mg Sunflower seed
Methionine 0.494mg 0.086mg Sunflower seed
Phenylalanine 1.169mg 0.287mg Sunflower seed
Valine 1.315mg 0.282mg Sunflower seed
Histidine 0.632mg 0.153mg Sunflower seed
Cholesterol 0mg 5mg Sunflower seed
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 1.948g Baked beans
Monounsaturated Fat 18.528g 2.133g Sunflower seed
Polyunsaturated fat 23.137g 0.74g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Baked beans
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
10
Baked beans
Mineral Summary Score
191
Sunflower seed
41
Baked beans

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
33%
Baked beans
Carbohydrates
20%
Sunflower seed
22%
Baked beans
Fats
238%
Sunflower seed
24%
Baked beans

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 413mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 5mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 20)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.2)
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?
Baked beans
Baked beans is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Baked beans
Baked beans is lower in Saturated Fat (difference - 2.507g)

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.