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

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Summary of differences between Sunflower seed 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 seed.
  • Sunflower seed covers your daily need of Vitamin E 229% more than Black turtle bean.
  • Sunflower seed has 44 times more Selenium than Black turtle bean. While Sunflower seed has 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 seed 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.
Contains more Calcium +41.8%
Contains more Iron +84.2%
Contains more Magnesium +563.3%
Contains more Phosphorus +334.2%
Contains more Potassium +49%
Contains more Zinc +557.9%
Contains more Copper +569.1%
Contains more Manganese +496.3%
Contains more Selenium +4316.7%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Calcium +41.8%
Contains more Iron +84.2%
Contains more Magnesium +563.3%
Contains more Phosphorus +334.2%
Contains more Potassium +49%
Contains more Zinc +557.9%
Contains more Copper +569.1%
Contains more Manganese +496.3%
Contains more Selenium +4316.7%
Contains less Sodium -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.
:
Contains more Vitamin A +733.3%
Contains more Vitamin E +3942.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +557.8%
Contains more Vitamin B2 +533.9%
Contains more Vitamin B3 +1481.6%
Contains more Vitamin B5 +334.6%
Contains more Vitamin B6 +1646.8%
Contains more Folate +164%
Contains more Choline +69%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 31% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 18% 9%
Contains more Vitamin A +733.3%
Contains more Vitamin E +3942.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +557.8%
Contains more Vitamin B2 +533.9%
Contains more Vitamin B3 +1481.6%
Contains more Vitamin B5 +334.6%
Contains more Vitamin B6 +1646.8%
Contains more Folate +164%
Contains more Choline +69%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +154%
Contains more Fats +14602.9%
Contains more Other +119.6%
Contains more Carbs +21.8%
Contains more Water +1289.9%
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 Protein +154%
Contains more Fats +14602.9%
Contains more Other +119.6%
Contains more Carbs +21.8%
Contains more Water +1289.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +61660%
Contains more Polyunsaturated fat +15428.2%
Contains less Saturated Fat -98%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +61660%
Contains more Polyunsaturated fat +15428.2%
Contains less Saturated 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 seed 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 seed Black turtle bean Opinion
Net carbs 11.4g 16.05g Black turtle bean
Protein 20.78g 8.18g Sunflower seed
Fats 51.46g 0.35g Sunflower seed
Carbs 20g 24.35g Black turtle bean
Calories 584kcal 130kcal Sunflower seed
Sugar 2.62g 0.32g Black turtle bean
Fiber 8.6g 8.3g Sunflower seed
Calcium 78mg 55mg Sunflower seed
Iron 5.25mg 2.85mg Sunflower seed
Magnesium 325mg 49mg Sunflower seed
Phosphorus 660mg 152mg Sunflower seed
Potassium 645mg 433mg Sunflower seed
Sodium 9mg 3mg Black turtle bean
Zinc 5mg 0.76mg Sunflower seed
Copper 1.8mg 0.269mg Sunflower seed
Manganese 1.95mg 0.327mg Sunflower seed
Selenium 53µg 1.2µg Sunflower seed
Vitamin A 50IU 6IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0.87mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.225mg Sunflower seed
Vitamin B2 0.355mg 0.056mg Sunflower seed
Vitamin B3 8.335mg 0.527mg Sunflower seed
Vitamin B5 1.13mg 0.26mg Sunflower seed
Vitamin B6 1.345mg 0.077mg Sunflower seed
Folate 227µg 86µg Sunflower seed
Choline 55.1mg 32.6mg Sunflower seed
Vitamin K 0µg 3.3µg Black turtle bean
Tryptophan 0.348mg 0.097mg Sunflower seed
Threonine 0.928mg 0.344mg Sunflower seed
Isoleucine 1.139mg 0.361mg Sunflower seed
Leucine 1.659mg 0.653mg Sunflower seed
Lysine 0.937mg 0.562mg Sunflower seed
Methionine 0.494mg 0.123mg Sunflower seed
Phenylalanine 1.169mg 0.442mg Sunflower seed
Valine 1.315mg 0.428mg Sunflower seed
Histidine 0.632mg 0.228mg Sunflower seed
Saturated Fat 4.455g 0.089g Black turtle bean
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.03g Sunflower seed
Polyunsaturated fat 23.137g 0.149g Sunflower seed

Which food is preferable for your diet?

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

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

Comparison summary

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?
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 seed - 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.