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  6. Sunflower seeds vs. Cranberry beans

Sunflower seeds vs. Cranberry beans — In-Depth Nutrition Comparison

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What are the main differences between sunflower seeds and cranberry beans?

  • Cranberry beans has less copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, vitamin B3, iron, and zinc than sunflower seeds.
  • Sunflower seeds' daily need coverage for copper is 174% higher.
  • Sunflower seeds have 41 times more Selenium than cranberry beans. Sunflower seeds have 53µg of Selenium, while cranberry beans has 1.3µg.
  • Sunflower seeds have a lower glycemic index than cranberry beans.

We used Seeds, sunflower seed kernels, dried and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Sunflower seeds vs Cranberry beans 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more MagnesiumMagnesium +550%
Contains more CalciumCalcium +56%
Contains more PotassiumPotassium +66.7%
Contains more IronIron +151.2%
Contains more CopperCopper +679.2%
Contains more ZincZinc +338.6%
Contains more PhosphorusPhosphorus +388.9%
Contains more ManganeseManganese +427%
Contains more SeleniumSelenium +3976.9%
Contains less SodiumSodium -88.9%

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.
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% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +604.8%
Contains more Vitamin B2Vitamin B2 +414.5%
Contains more Vitamin B3Vitamin B3 +1518.4%
Contains more Vitamin B5Vitamin B5 +370.8%
Contains more Vitamin B6Vitamin B6 +1560.5%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~207µg

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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more ProteinProtein +122.5%
Contains more FatsFats +11087%
Contains more OtherOther +178%
Contains more CarbsCarbs +22.3%
Contains more WaterWater +1266.8%

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 0.119 g
Monounsaturated Fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated Fat +46220%
Contains more Poly. FatPolyunsaturated fat +11526.6%
Contains less Sat. FatSaturated Fat -97.3%

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 Cranberry beans
Lower in Glycemic Index ok
Lower in price ok
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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Cranberry beans Opinion
Calories 584kcal 136kcal Sunflower seeds
Protein 20.78g 9.34g Sunflower seeds
Fats 51.46g 0.46g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 15.86g Cranberry beans
Carbs 20g 24.46g Cranberry beans
Magnesium 325mg 50mg Sunflower seeds
Calcium 78mg 50mg Sunflower seeds
Potassium 645mg 387mg Sunflower seeds
Iron 5.25mg 2.09mg Sunflower seeds
Sugar 2.62g Cranberry beans
Fiber 8.6g 8.6g
Copper 1.8mg 0.231mg Sunflower seeds
Zinc 5mg 1.14mg Sunflower seeds
Phosphorus 660mg 135mg Sunflower seeds
Sodium 9mg 1mg Cranberry beans
Vitamin A 50IU 0IU Sunflower seeds
Vitamin A 3µg Sunflower seeds
Vitamin E 35.17mg Sunflower seeds
Manganese 1.95mg 0.37mg Sunflower seeds
Selenium 53µg 1.3µg Sunflower seeds
Vitamin B1 1.48mg 0.21mg Sunflower seeds
Vitamin B2 0.355mg 0.069mg Sunflower seeds
Vitamin B3 8.335mg 0.515mg Sunflower seeds
Vitamin B5 1.13mg 0.24mg Sunflower seeds
Vitamin B6 1.345mg 0.081mg Sunflower seeds
Folate 227µg 207µg Sunflower seeds
Choline 55.1mg Sunflower seeds
Saturated Fat 4.455g 0.119g Cranberry beans
Monounsaturated Fat 18.528g 0.04g Sunflower seeds
Polyunsaturated fat 23.137g 0.199g Sunflower seeds
Tryptophan 0.348mg 0.111mg Sunflower seeds
Threonine 0.928mg 0.393mg Sunflower seeds
Isoleucine 1.139mg 0.412mg Sunflower seeds
Leucine 1.659mg 0.746mg Sunflower seeds
Lysine 0.937mg 0.641mg Sunflower seeds
Methionine 0.494mg 0.14mg Sunflower seeds
Phenylalanine 1.169mg 0.505mg Sunflower seeds
Valine 1.315mg 0.489mg Sunflower seeds
Histidine 0.632mg 0.26mg Sunflower seeds
Omega-3 - EPA 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Cranberry beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
20%
Cranberry beans
Minerals Daily Need Coverage Score
207%
Sunflower seeds
38%
Cranberry beans

Comparison summary

Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 15)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.8)
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?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 4.336g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.