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  6. Sunflower seed vs. Black turtle bean

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
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.
Sunflower seed
Sunflower seed
6
:
3
Black turtle bean
Black turtle bean
Contains more Magnesium +103.1%
Contains more Phosphorus +50%
Contains more Zinc +127.3%
Contains more Copper +80%
Contains more Manganese +95%
Contains more Selenium +1556.3%
Contains more Calcium +105.1%
Contains more Iron +65.7%
Contains more Potassium +132.6%
Equal in Sodium - 9
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains more Magnesium +103.1%
Contains more Phosphorus +50%
Contains more Zinc +127.3%
Contains more Copper +80%
Contains more Manganese +95%
Contains more Selenium +1556.3%
Contains more Calcium +105.1%
Contains more Iron +65.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sunflower seed
Sunflower seed
8
:
2
Black turtle bean
Black turtle bean
Contains more Vitamin A +194.1%
Contains more Vitamin E +16647.6%
Contains more Vitamin C +∞%
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 Folate +95.6%
Contains more Vitamin K +∞%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Contains more Vitamin A +194.1%
Contains more Vitamin E +16647.6%
Contains more Vitamin C +∞%
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 Folate +95.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
1
:
4
Black turtle bean
Black turtle bean
Contains more Fats +5617.8%
Contains more Carbs +216.3%
Contains more Water +132.6%
Contains more Other +18.8%
Equal in Protein - 21.25
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Black turtle bean
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 Fats +5617.8%
Contains more Carbs +216.3%
Contains more Water +132.6%
Contains more Other +18.8%
Equal in Protein - 21.25

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +23653.8%
Contains more Polyunsaturated fat +5878.6%
Contains less Saturated Fat -94.8%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains more Monounsaturated Fat +23653.8%
Contains more Polyunsaturated fat +5878.6%
Contains less Saturated 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 seed Black turtle bean
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium Equal
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 47.75g Black turtle bean
Protein 20.78g 21.25g Black turtle bean
Fats 51.46g 0.9g Sunflower seed
Carbs 20g 63.25g Black turtle bean
Calories 584kcal 339kcal Sunflower seed
Sugar 2.62g 2.12g Black turtle bean
Fiber 8.6g 15.5g Black turtle bean
Calcium 78mg 160mg Black turtle bean
Iron 5.25mg 8.7mg Black turtle bean
Magnesium 325mg 160mg Sunflower seed
Phosphorus 660mg 440mg Sunflower seed
Potassium 645mg 1500mg Black turtle bean
Sodium 9mg 9mg
Zinc 5mg 2.2mg Sunflower seed
Copper 1.8mg 1mg Sunflower seed
Manganese 1.95mg 1mg Sunflower seed
Selenium 53µg 3.2µg Sunflower seed
Vitamin A 50IU 17IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0.21mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.9mg Sunflower seed
Vitamin B2 0.355mg 0.193mg Sunflower seed
Vitamin B3 8.335mg 1.955mg Sunflower seed
Vitamin B5 1.13mg 0.899mg Sunflower seed
Vitamin B6 1.345mg 0.286mg Sunflower seed
Folate 227µg 444µg Black turtle bean
Vitamin K 0µg 5.6µg Black turtle bean
Tryptophan 0.348mg 0.252mg Sunflower seed
Threonine 0.928mg 0.894mg Sunflower seed
Isoleucine 1.139mg 0.938mg Sunflower seed
Leucine 1.659mg 1.697mg Black turtle bean
Lysine 0.937mg 1.459mg Black turtle bean
Methionine 0.494mg 0.32mg Sunflower seed
Phenylalanine 1.169mg 1.149mg Sunflower seed
Valine 1.315mg 1.112mg Sunflower seed
Histidine 0.632mg 0.592mg Sunflower seed
Saturated Fat 4.455g 0.232g Black turtle bean
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.078g Sunflower seed
Polyunsaturated fat 23.137g 0.387g 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

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
156%
Sunflower seed
65%
Black turtle bean
Minerals Daily Need Coverage Score
207%
Sunflower seed
135%
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 - 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 Sodium?
?
The foods are relatively equal in Sodium (9 mg)
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/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.