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  6. Sunflower seeds vs. Black turtle bean

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

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Important differences between Sunflower seeds and Black turtle bean

  • Sunflower seeds have more Vitamin E, Selenium, Copper, Vitamin B6, Vitamin B1, Manganese, Vitamin B3, and Magnesium, however, Black turtle bean have more Folate, and Iron.
  • Sunflower seeds' daily need coverage for Vitamin E is 233% more.
  • Sunflower seeds have 17 times more Selenium than Black turtle bean. Sunflower seeds have 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 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +103.1%
Contains more CopperCopper +80%
Contains more ZincZinc +127.3%
Contains more PhosphorusPhosphorus +50%
Contains more ManganeseManganese +95%
Contains more SeleniumSelenium +1556.3%
Contains more CalciumCalcium +105.1%
Contains more PotassiumPotassium +132.6%
Contains more IronIron +65.7%
~equal in Sodium ~9mg

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% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +194.1%
Contains more Vitamin EVitamin E +16647.6%
Contains more Vitamin B1Vitamin B1 +64.4%
Contains more Vitamin B2Vitamin B2 +83.9%
Contains more Vitamin B3Vitamin B3 +326.3%
Contains more Vitamin B5Vitamin B5 +25.7%
Contains more Vitamin B6Vitamin B6 +370.3%
Contains more CholineCholine +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +95.6%
~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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +5617.8%
Contains more CarbsCarbs +216.3%
Contains more WaterWater +132.6%
Contains more OtherOther +18.8%
~equal in Protein ~21.25g

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 0.232 g
Monounsaturated Fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated Fat +23653.8%
Contains more Poly. FatPolyunsaturated fat +5878.6%
Contains less Sat. FatSaturated Fat -94.8%

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 Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sodium 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 339kcal Sunflower seeds
Protein 20.78g 21.25g Black turtle bean
Fats 51.46g 0.9g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 47.75g Black turtle bean
Carbs 20g 63.25g Black turtle bean
Magnesium 325mg 160mg Sunflower seeds
Calcium 78mg 160mg Black turtle bean
Potassium 645mg 1500mg Black turtle bean
Iron 5.25mg 8.7mg Black turtle bean
Sugar 2.62g 2.12g Black turtle bean
Fiber 8.6g 15.5g Black turtle bean
Copper 1.8mg 1mg Sunflower seeds
Zinc 5mg 2.2mg Sunflower seeds
Phosphorus 660mg 440mg Sunflower seeds
Sodium 9mg 9mg
Vitamin A 50IU 17IU Sunflower seeds
Vitamin A 3µg 0µg Sunflower seeds
Vitamin E 35.17mg 0.21mg Sunflower seeds
Manganese 1.95mg 1mg Sunflower seeds
Selenium 53µg 3.2µg Sunflower seeds
Vitamin B1 1.48mg 0.9mg Sunflower seeds
Vitamin B2 0.355mg 0.193mg Sunflower seeds
Vitamin B3 8.335mg 1.955mg Sunflower seeds
Vitamin B5 1.13mg 0.899mg Sunflower seeds
Vitamin B6 1.345mg 0.286mg Sunflower seeds
Vitamin K 0µg 5.6µg Black turtle bean
Folate 227µg 444µg Black turtle bean
Choline 55.1mg Sunflower seeds
Saturated Fat 4.455g 0.232g Black turtle bean
Monounsaturated Fat 18.528g 0.078g Sunflower seeds
Polyunsaturated fat 23.137g 0.387g Sunflower seeds
Tryptophan 0.348mg 0.252mg Sunflower seeds
Threonine 0.928mg 0.894mg Sunflower seeds
Isoleucine 1.139mg 0.938mg Sunflower seeds
Leucine 1.659mg 1.697mg Black turtle bean
Lysine 0.937mg 1.459mg Black turtle bean
Methionine 0.494mg 0.32mg Sunflower seeds
Phenylalanine 1.169mg 1.149mg Sunflower seeds
Valine 1.315mg 1.112mg Sunflower seeds
Histidine 0.632mg 0.592mg 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

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
60%
Black turtle bean
Minerals Daily Need Coverage Score
207%
Sunflower seeds
135%
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 - 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)

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/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.