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

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Important differences between Sunflower seed and Black turtle bean

  • Sunflower seed has more Vitamin E , Selenium, Copper, Vitamin B6, Vitamin B1, Manganese, Vitamin B3 and Magnesium, however Black turtle bean has more Folate and Iron.
  • Sunflower seed's daily need coverage for Vitamin E is 233% more.
  • Sunflower seed has 17 times more Selenium than Black turtle bean. Sunflower seed has 53µg of Selenium, while Black turtle bean has 3.2µg.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Beans, black turtle, mature seeds, raw.

Infographic

Sunflower seed vs Black turtle bean 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 Magnesium +103.1%
Contains more Copper +80%
Contains more Zinc +127.3%
Contains more Phosphorus +50%
Contains more Iron +65.7%
Contains more Calcium +105.1%
Contains more Potassium +132.6%
Equal in Sodium - 9
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Contains more Magnesium +103.1%
Contains more Copper +80%
Contains more Zinc +127.3%
Contains more Phosphorus +50%
Contains more Iron +65.7%
Contains more Calcium +105.1%
Contains more Potassium +132.6%
Equal in Sodium - 9

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 +194.1%
Contains more Vitamin E +16647.6%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B2 +83.9%
Contains more Vitamin B3 +326.3%
Contains more Vitamin B5 +25.7%
Contains more Vitamin B6 +370.3%
Contains more Vitamin K +∞%
Contains more Folate +95.6%
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% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Contains more Vitamin C +∞%
Contains more Vitamin A +194.1%
Contains more Vitamin E +16647.6%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B2 +83.9%
Contains more Vitamin B3 +326.3%
Contains more Vitamin B5 +25.7%
Contains more Vitamin B6 +370.3%
Contains more Vitamin K +∞%
Contains more Folate +95.6%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
156
Sunflower seed
65
Black turtle bean
Mineral Summary Score
191
Sunflower seed
150
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 the food
Protein
125%
Sunflower seed
128%
Black turtle bean
Carbohydrates
20%
Sunflower seed
63%
Black turtle bean
Fats
238%
Sunflower seed
4%
Black turtle bean

Comparison summary table

Pay attention at 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 vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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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Comparison summary

Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sugars?
Black turtle bean
Black turtle bean contains less Sugars (difference - 0.5g)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 4.223g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (9 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)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sunflower seed Black turtle bean Opinion
Calories 584 339 Sunflower seed
Protein 20.78 21.25 Black turtle bean
Fats 51.46 0.9 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 63.25 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 8.7 Black turtle bean
Calcium 78 160 Black turtle bean
Potassium 645 1500 Black turtle bean
Magnesium 325 160 Sunflower seed
Sugars 2.62 2.12 Black turtle bean
Fiber 8.6 15.5 Black turtle bean
Copper 1.8 1 Sunflower seed
Zinc 5 2.2 Sunflower seed
Starch
Phosphorus 660 440 Sunflower seed
Sodium 9 9
Vitamin A 50 17 Sunflower seed
Vitamin E 35.17 0.21 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.9 Sunflower seed
Vitamin B2 0.355 0.193 Sunflower seed
Vitamin B3 8.335 1.955 Sunflower seed
Vitamin B5 1.13 0.899 Sunflower seed
Vitamin B6 1.345 0.286 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 5.6 Black turtle bean
Folate 227 444 Black turtle bean
Trans Fat 0 Sunflower seed
Saturated Fat 4.455 0.232 Black turtle bean
Monounsaturated Fat 18.528 0.078 Sunflower seed
Polyunsaturated fat 23.137 0.387 Sunflower seed
Tryptophan 0.348 0.252 Sunflower seed
Threonine 0.928 0.894 Sunflower seed
Isoleucine 1.139 0.938 Sunflower seed
Leucine 1.659 1.697 Black turtle bean
Lysine 0.937 1.459 Black turtle bean
Methionine 0.494 0.32 Sunflower seed
Phenylalanine 1.169 1.149 Sunflower seed
Valine 1.315 1.112 Sunflower seed
Histidine 0.632 0.592 Sunflower seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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/175186/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.