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  6. Sunflower seeds vs. Baked beans

Sunflower seeds vs. Baked beans — In-Depth Nutrition Comparison

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Differences between sunflower seeds and baked beans

  • Baked beans contain less copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, vitamin B3, folate, and iron than sunflower seeds.
  • Sunflower seeds' daily need coverage for copper is 182% higher.
  • Baked beans contain 20 times less vitamin B3 than sunflower seeds. Sunflower seeds contain 8.335mg of vitamin B3, while baked beans contain 0.408mg.
  • Sunflower seeds have a lower glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of baked beans is 40.

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

Infographic

Sunflower seeds vs Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more MagnesiumMagnesium +655.8%
Contains more CalciumCalcium +27.9%
Contains more PotassiumPotassium +80.2%
Contains more IronIron +163.8%
Contains more CopperCopper +1032.1%
Contains more ZincZinc +584.9%
Contains more PhosphorusPhosphorus +505.5%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +664.7%
Contains more SeleniumSelenium +829.8%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +27.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +988.2%
Contains more Vitamin B2Vitamin B2 +624.5%
Contains more Vitamin B3Vitamin B3 +1942.9%
Contains more Vitamin B5Vitamin B5 +629%
Contains more Vitamin B6Vitamin B6 +1394.4%
Contains more FolateFolate +372.9%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Baked beans DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.159mg 182%
Polyunsaturated fat 23.137g 0.74g 149%
Vitamin B1 1.48mg 0.136mg 112%
Vitamin B6 1.345mg 0.09mg 97%
Selenium 53µg 5.7µg 86%
Phosphorus 660mg 109mg 79%
Manganese 1.95mg 0.255mg 74%
Fats 51.46g 5.15g 71%
Magnesium 325mg 43mg 67%
Vitamin B3 8.335mg 0.408mg 50%
Folate 227µg 48µg 45%
Iron 5.25mg 1.99mg 41%
Monounsaturated fat 18.528g 2.133g 41%
Zinc 5mg 0.73mg 39%
Protein 20.78g 5.54g 30%
Vitamin B2 0.355mg 0.049mg 24%
Calories 584kcal 155kcal 21%
Vitamin B5 1.13mg 0.155mg 20%
Sodium 9mg 422mg 18%
Fiber 8.6g 5.5g 12%
Saturated fat 4.455g 1.948g 11%
Choline 55.1mg 10%
Potassium 645mg 358mg 8%
Calcium 78mg 61mg 2%
Cholesterol 0mg 5mg 2%
Carbs 20g 21.63g 1%
Vitamin C 1.4mg 1.1mg 0%
Net carbs 11.4g 16.13g N/A
Sugar 2.62g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.067mg 0%
Threonine 0.928mg 0.228mg 0%
Isoleucine 1.139mg 0.242mg 0%
Leucine 1.659mg 0.428mg 0%
Lysine 0.937mg 0.379mg 0%
Methionine 0.494mg 0.086mg 0%
Phenylalanine 1.169mg 0.287mg 0%
Valine 1.315mg 0.282mg 0%
Histidine 0.632mg 0.153mg 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +275.1%
Contains more FatsFats +899.2%
Contains more OtherOther +20.7%
Contains more WaterWater +1277.8%
~equal in Carbs ~21.63g

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains more Mono. FatMonounsaturated fat +768.6%
Contains more Poly. FatPolyunsaturated fat +3026.6%
Contains less Sat. FatSaturated fat -56.3%

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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. 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.