Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sunflower seeds
  5. Compare
  6. Sunflower seeds vs. Black turtle bean

Sunflower seeds vs. Black turtle bean — In-Depth Nutrition Comparison

Compare

Summary of differences between Sunflower seeds and Black turtle bean

  • Black turtle bean has less Vitamin E, Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Vitamin B3, and Zinc than Sunflower seeds.
  • Sunflower seeds covers your daily need of Vitamin E 229% more than Black turtle bean.
  • Sunflower seeds have 44 times more Selenium than Black turtle bean. While Sunflower seeds have 53µg of Selenium, Black turtle bean has only 1.2µg.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Sunflower seeds vs Black turtle 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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more MagnesiumMagnesium +563.3%
Contains more CalciumCalcium +41.8%
Contains more PotassiumPotassium +49%
Contains more IronIron +84.2%
Contains more CopperCopper +569.1%
Contains more ZincZinc +557.9%
Contains more PhosphorusPhosphorus +334.2%
Contains more ManganeseManganese +496.3%
Contains more SeleniumSelenium +4316.7%
Contains less SodiumSodium -66.7%

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% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +733.3%
Contains more Vitamin EVitamin E +3942.5%
Contains more Vitamin B1Vitamin B1 +557.8%
Contains more Vitamin B2Vitamin B2 +533.9%
Contains more Vitamin B3Vitamin B3 +1481.6%
Contains more Vitamin B5Vitamin B5 +334.6%
Contains more Vitamin B6Vitamin B6 +1646.8%
Contains more FolateFolate +164%
Contains more CholineCholine +69%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more ProteinProtein +154%
Contains more FatsFats +14602.9%
Contains more OtherOther +119.6%
Contains more CarbsCarbs +21.8%
Contains more WaterWater +1289.9%

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
33% 11% 56%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated Fat +61660%
Contains more Poly. FatPolyunsaturated fat +15428.2%
Contains less Sat. FatSaturated Fat -98%

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 Black turtle bean
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
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Black turtle bean Opinion
Calories 584kcal 130kcal Sunflower seeds
Protein 20.78g 8.18g Sunflower seeds
Fats 51.46g 0.35g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 16.05g Black turtle bean
Carbs 20g 24.35g Black turtle bean
Magnesium 325mg 49mg Sunflower seeds
Calcium 78mg 55mg Sunflower seeds
Potassium 645mg 433mg Sunflower seeds
Iron 5.25mg 2.85mg Sunflower seeds
Sugar 2.62g 0.32g Black turtle bean
Fiber 8.6g 8.3g Sunflower seeds
Copper 1.8mg 0.269mg Sunflower seeds
Zinc 5mg 0.76mg Sunflower seeds
Phosphorus 660mg 152mg Sunflower seeds
Sodium 9mg 3mg Black turtle bean
Vitamin A 50IU 6IU Sunflower seeds
Vitamin A 3µg 0µg Sunflower seeds
Vitamin E 35.17mg 0.87mg Sunflower seeds
Manganese 1.95mg 0.327mg Sunflower seeds
Selenium 53µg 1.2µg Sunflower seeds
Vitamin B1 1.48mg 0.225mg Sunflower seeds
Vitamin B2 0.355mg 0.056mg Sunflower seeds
Vitamin B3 8.335mg 0.527mg Sunflower seeds
Vitamin B5 1.13mg 0.26mg Sunflower seeds
Vitamin B6 1.345mg 0.077mg Sunflower seeds
Vitamin K 0µg 3.3µg Black turtle bean
Folate 227µg 86µg Sunflower seeds
Choline 55.1mg 32.6mg Sunflower seeds
Saturated Fat 4.455g 0.089g Black turtle bean
Monounsaturated Fat 18.528g 0.03g Sunflower seeds
Polyunsaturated fat 23.137g 0.149g Sunflower seeds
Tryptophan 0.348mg 0.097mg Sunflower seeds
Threonine 0.928mg 0.344mg Sunflower seeds
Isoleucine 1.139mg 0.361mg Sunflower seeds
Leucine 1.659mg 0.653mg Sunflower seeds
Lysine 0.937mg 0.562mg Sunflower seeds
Methionine 0.494mg 0.123mg Sunflower seeds
Phenylalanine 1.169mg 0.442mg Sunflower seeds
Valine 1.315mg 0.428mg Sunflower seeds
Histidine 0.632mg 0.228mg Sunflower seeds
Omega-3 - EPA 0.014g 0g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

People also compare

Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds
Black turtle bean
Black turtle bean vs Cranberry bean raw
Cranberry bean raw
Black turtle bean
Black turtle bean vs Kidney beans raw
Kidney beans raw
Black turtle bean
Black turtle bean vs Bean raw
Bean raw

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
17%
Black turtle bean
Minerals Daily Need Coverage Score
207%
Sunflower seeds
42%
Black turtle bean

Comparison summary

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?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 2.3g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 4.366g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (20)
Which food is cheaper?
?
The foods are relatively equal in price ($1.6)

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.