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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, fats, vitamin B1, manganese, and vitamin B3; however, black turtle bean has more folate and iron.
  • Sunflower seeds' daily need coverage for vitamin E is 233% more.
  • Sunflower seeds have 57 times more fats than black turtle bean. Sunflower seeds have 51.46g of fats, while black turtle bean has 0.9g.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.7% 0% 1% 703% 370% 82% 156% 68% 310% 0% 0% 170%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.2% 225% 45% 37% 54% 66% 0% 14% 333%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +95.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Black turtle bean DV% diff.
Vitamin E 35.17mg 0.21mg 233%
Polyunsaturated fat 23.137g 0.387g 152%
Selenium 53µg 3.2µg 91%
Copper 1.8mg 1mg 89%
Vitamin B6 1.345mg 0.286mg 81%
Fats 51.46g 0.9g 78%
Folate 227µg 444µg 54%
Vitamin B1 1.48mg 0.9mg 48%
Monounsaturated fat 18.528g 0.078g 46%
Iron 5.25mg 8.7mg 43%
Manganese 1.95mg 1mg 41%
Vitamin B3 8.335mg 1.955mg 40%
Magnesium 325mg 160mg 39%
Phosphorus 660mg 440mg 31%
Fiber 8.6g 15.5g 28%
Potassium 645mg 1500mg 25%
Zinc 5mg 2.2mg 25%
Saturated fat 4.455g 0.232g 19%
Carbs 20g 63.25g 14%
Calories 584kcal 339kcal 12%
Vitamin B2 0.355mg 0.193mg 12%
Choline 55.1mg 10%
Calcium 78mg 160mg 8%
Vitamin B5 1.13mg 0.899mg 5%
Vitamin K 0µg 5.6µg 5%
Vitamin C 1.4mg 0mg 2%
Protein 20.78g 21.25g 1%
Protein per 100 calories 3.6g 6.3g N/A
Calories per 10 g protein 281kcal 160kcal N/A
Weight per 100 calories 17g 29g N/A
Unsaturated / Saturated Fat ratio 9.4 2 N/A
Net carbs 11.4g 47.75g N/A
Sugar 2.62g 2.12g N/A
Sodium 9mg 9mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.252mg 0%
Threonine 0.928mg 0.894mg 0%
Isoleucine 1.139mg 0.938mg 0%
Leucine 1.659mg 1.697mg 0%
Lysine 0.937mg 1.459mg 0%
Methionine 0.494mg 0.32mg 0%
Phenylalanine 1.169mg 1.149mg 0%
Valine 1.315mg 1.112mg 0%
Histidine 0.632mg 0.592mg 0%
Omega-3 (EPA) 0.014g 0g N/A

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%
~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%

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.