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Sunflower seed vs Cranberry bean - In-Depth Nutrition Comparison

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A recap on differences between Sunflower seed and Cranberry bean

  • Sunflower seed is higher in Copper, Vitamin B6, Selenium, Vitamin B1, Manganese, Vitamin B3, Phosphorus and Magnesium, yet Cranberry bean is higher in Folate and Fiber.
  • Sunflower seed covers your daily Copper needs 112% more than Cranberry bean.
  • Sunflower seed contains 6 times more Vitamin B3 than Cranberry bean. While Sunflower seed contains 8.335mg of Vitamin B3, Cranberry bean contains only 1.455mg.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Beans, cranberry (roman), mature seeds, raw.

Infographic

Sunflower seed vs Cranberry 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
Sunflower seed
Sunflower seed
5
:
3
Cranberry bean
Cranberry bean
Contains more Magnesium +108.3%
Contains more Copper +126.7%
Contains more Zinc +37.7%
Contains more Phosphorus +77.4%
Contains more Calcium +62.8%
Contains more Potassium +106.5%
Contains less Sodium -33.3%
Equal in Iron - 5
Sunflower seed
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Cranberry bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
Contains more Magnesium +108.3%
Contains more Copper +126.7%
Contains more Zinc +37.7%
Contains more Phosphorus +77.4%
Contains more Calcium +62.8%
Contains more Potassium +106.5%
Contains less Sodium -33.3%
Equal in Iron - 5

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
Sunflower seed
Sunflower seed
9
:
1
Cranberry bean
Cranberry bean
Contains more Vitamin C +∞%
Contains more Vitamin A +2400%
Contains more Vitamin B1 +98.1%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +472.9%
Contains more Vitamin B5 +51.1%
Contains more Vitamin B6 +335.3%
Contains more Folate +166.1%
Sunflower seed
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%
Cranberry bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 0% 187% 50% 28% 45% 72% 0% 0% 453%
Contains more Vitamin C +∞%
Contains more Vitamin A +2400%
Contains more Vitamin B1 +98.1%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +472.9%
Contains more Vitamin B5 +51.1%
Contains more Vitamin B6 +335.3%
Contains more Folate +166.1%

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
69
Cranberry bean
Mineral Summary Score
191
Sunflower seed
122
Cranberry 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
138%
Cranberry bean
Carbohydrates
20%
Sunflower seed
60%
Cranberry bean
Fats
238%
Sunflower seed
6%
Cranberry 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 Cranberry bean
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sunflower seed Cranberry bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 15)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.8)
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 contains less Sugars?
Cranberry bean
Cranberry bean contains less Sugars (difference - 2.62g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 4.139g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Cranberry bean Opinion
Calories 584 335 Sunflower seed
Protein 20.78 23.03 Cranberry bean
Fats 51.46 1.23 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 60.05 Cranberry bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 5 Sunflower seed
Calcium 78 127 Cranberry bean
Potassium 645 1332 Cranberry bean
Magnesium 325 156 Sunflower seed
Sugars 2.62 Cranberry bean
Fiber 8.6 24.7 Cranberry bean
Copper 1.8 0.794 Sunflower seed
Zinc 5 3.63 Sunflower seed
Starch
Phosphorus 660 372 Sunflower seed
Sodium 9 6 Cranberry bean
Vitamin A 50 2 Sunflower seed
Vitamin E 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.747 Sunflower seed
Vitamin B2 0.355 0.213 Sunflower seed
Vitamin B3 8.335 1.455 Sunflower seed
Vitamin B5 1.13 0.748 Sunflower seed
Vitamin B6 1.345 0.309 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 Sunflower seed
Folate 227 604 Cranberry bean
Trans Fat 0 Sunflower seed
Saturated Fat 4.455 0.316 Cranberry bean
Monounsaturated Fat 18.528 0.106 Sunflower seed
Polyunsaturated fat 23.137 0.527 Sunflower seed
Tryptophan 0.348 0.273 Sunflower seed
Threonine 0.928 0.969 Cranberry bean
Isoleucine 1.139 1.017 Sunflower seed
Leucine 1.659 1.838 Cranberry bean
Lysine 0.937 1.58 Cranberry bean
Methionine 0.494 0.346 Sunflower seed
Phenylalanine 1.169 1.245 Cranberry bean
Valine 1.315 1.205 Sunflower seed
Histidine 0.632 0.641 Cranberry bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately 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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.