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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +84.2%
Contains more Calcium +41.8%
Contains more Potassium +49%
Contains more Magnesium +563.3%
Contains more Copper +569.1%
Contains more Zinc +557.9%
Contains more Phosphorus +334.2%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 17% 39% 35% 90% 21% 66% 1%
Contains more Iron +84.2%
Contains more Calcium +41.8%
Contains more Potassium +49%
Contains more Magnesium +563.3%
Contains more Copper +569.1%
Contains more Zinc +557.9%
Contains more Phosphorus +334.2%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +733.3%
Contains more Vitamin E +3942.5%
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 Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 18% 0% 57% 13% 10% 16% 18% 0% 9% 65%
Contains more Vitamin C +∞%
Contains more Vitamin A +733.3%
Contains more Vitamin E +3942.5%
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 Vitamin K +∞%

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 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
Calories 584kcal 130kcal Sunflower seed
Protein 20.78g 8.18g Sunflower seed
Fats 51.46g 0.35g Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Net carbs 11.4g 16.05g Black turtle bean
Carbs 20g 24.35g Black turtle bean
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 5.25mg 2.85mg Sunflower seed
Calcium 78mg 55mg Sunflower seed
Potassium 645mg 433mg Sunflower seed
Magnesium 325mg 49mg Sunflower seed
Sugar 2.62g 0.32g Black turtle bean
Fiber 8.6g 8.3g Sunflower seed
Copper 1.8mg 0.269mg Sunflower seed
Zinc 5mg 0.76mg Sunflower seed
Starch g g
Phosphorus 660mg 152mg Sunflower seed
Sodium 9mg 3mg Black turtle bean
Vitamin A 50IU 6IU Sunflower seed
Vitamin E 35.17mg 0.87mg Sunflower seed
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 0µg 3.3µg Black turtle bean
Folate 227µg 86µg Sunflower seed
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 0.089g Black turtle bean
Monounsaturated Fat 18.528g 0.03g Sunflower seed
Polyunsaturated fat 23.137g 0.149g Sunflower seed
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
Fructose g g

Which food is preferable for your diet?

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

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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
17
Black turtle bean
Mineral Summary Score
191
Sunflower seed
47
Black turtle bean

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
49%
Black turtle bean
Carbohydrates
20%
Sunflower seed
24%
Black turtle bean
Fats
238%
Sunflower seed
2%
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

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. 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.